Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Push Press (5-4-3-2-1+)

– Build to a 1RM

– Beginner: 7 x 4 only adding weight if form permits. Rest 90s.

Chest Supported DB Rows (4 x 15)

Metcon

Metcon (Time)

For time:

100 Double Unders

25 Push Press (95, 65)

75 Double Unders

20 Push Press (135, 95)

50 Double Unders

15 Push Press (155, 105)
L3: (75, 55) (115, 75) (135, 95)

L2: (Double Under Attempts) (65, 45) (75, 55) (95, 65)

L1: (Single unders) (Light to Moderate DB Push Presses for all rounds)

*9:00 Time Cap

Cash Out

Metcon (AMRAP – Reps)

Banded OH Triceps Extensions: 4 x 15. Rest 60s