Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Shoulder Press (Heavy Single)
Build to a HEAVY 1 in 10 sets.
Metcon
35:00 – 55:00
Black and Blue (AMRAP – Rounds and Reps)
AMRAP 12:
10 Hang Power Cleans (135, 95)
10 S2OH (135/95)
10 Box Jump Overs (24/20)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Step Overs)
Cash Out
55:00 – 60:00
Barbell Row (Accumulate 100 Reps w/empty bar)
– change grip every 25 reps ie. supinated or pronated.