Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Push Press (1 x 5 @ 55%)

Push Press (1 x 5 @ 65%)

Push Press (6 x 3 @75%)

Working set. Same weight across.

Metcon

Metcon (Time)

For Time:

200m Run

20 Toes to Bar

20 Push Press (95/65)

200m Run

15 Toes to Bar

15 Push Press (95/65)

200m Run

10 Toes to Bar

10 Push Press (95/65)

200m Run
* 12 minute time cap *

Scaling Options:

Push Press (80/55)

Knee Raises

Cash Out

Metcon (Weight)

Not for Time:

3 x 8-10 DB Renegade Row (each arm)