WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (1 x 5 @ 50%)

Front Squat (1 x 5 @ 60%)

Front Squat (1 x 3 @ 70%)

Front Squat (1 x 2 @ 80%)

Front Squat (8 x 1 @ 90%)

Working set. Same weight across sets.

Metcon

* REST 0:90 BETWEEN EACH AMRAP *

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Minutes:

9 Power Cleans (105/75)

9 Burpees Over Bar
RX+: Power Cleans (135/95)

Scaled:

Power Cleans (95/65)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Minutes:

7 Front Squats (105/75)

7 Burpees Over Bar
RX+: Front Squats (135/95)

Scaled: Front Squats (95/65)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Minutes:

5 Squat Cleans (105/75)

5 Burpees Over Bar
RX+: Squat Cleans (135/95)

Scaled:

Squat Cleans (95/65)

Cash Out

Xtra: Metcon (AMRAP – Reps)

Single Leg Banded Leg Curls
Seated on box, accumulate 100-125 reps on each leg using red or blue band.

Maintain tension the whole time.

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