WOD

Battleship CrossFit – CrossFit

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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

Address:

Gym permanently closed

Phone Number: