WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Power Clean + Hang Squat Clean + Front Squat + Jerk (Work to heavy complex)

* Jerk can be split or push

* Start at 50-60% and build to heavy complex over 6-8 sets.

Metcon

Metcon (Time)

5 Rounds For Time:

24 Wall Ball Shots (20/14)

12 Hang Power Clean and Jerks (95/65)
* 12 Minute Time Cap *

RX+: HPC&J (105/75)

Scaling Options:

WBS (14/10)

HPC&J (80/55)

Cash Out

RDL: Metcon (Weight)

Tempo Barbell RDL 3 x 8
2 second count on the eccentric for each rep.

Address:

Gym permanently closed

Phone Number: