Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Power Snatch + Hang Snatch (Every 90s x 8 Rounds)
Build to a heavy complex.
Your choice of power or squat snatch from hang position
Metcon
35:00 – 55:00
Metcon (3 Rounds for reps)
5 AMRAP:
200m Run
5 OHS (115/75)
5 AMRAP:
200m Run
5 Burpee + C2B Pull Up
5 AMRAP:
200m Run
5 Thrusters (115/75)
* Rest 2:00 Between each AMRAP
RX+: 135/95, Burpee + Bar MU
L3: 95/65, Burpee PU
L2: 80/55, Burpee + Jumping PU
L1: 5 Burpees + 5 Ring Rows per round
Cash Out
55:00 – 60:00
Xtra: Metcon (AMRAP – Reps)
Prone banded hamstring curls:
Accumulate 50-75 total reps
