Battleship CrossFit – CrossFit

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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.