WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

1 Strict Press + 2 Push Press + 3 Push Jerk (Work to heavy complex)

* Start at 50-60% of strict press and build over 4-6 sets to a heavy complex.

Metcon

Metcon (Time)

For Time:

50 Calorie Row

50 Hang Power Cleans (95/65)

50 Push Press (95/65)

50 Pull Ups
* 15 minute time cap *

Do not rebend knees on push press – no jerks!

Stagger start by 4-5 minutes if needed for rowers or start people at different movements.

Rx+: Chest to Bar Pull Ups

Scaling Options:

HPC and Push Press (65/45)

Ring Rows, Banded Pull Ups

Cash Out

Metcon (Weight)

Bent Over Barbell Row

4 x 6 (Paused 1 Second at Top)

Address:

Gym permanently closed

Phone Number: