WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Back Squat (1 x 5 @ 55%)

Back Squat (1 x 5 @ 65%)

Back Squat (1 x 3 @ 75%)

Back Squat (5 x 2 @ 85%)

Rest 0:90 – 2:00 between each set.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes:

24 RKBS (53/35)

12 WBS (20/14)

24 RKBS (53/35)

12 Box Jump Overs (24/20)
RX+: RKBS (70/53)

Scaling Options:

RKBS (35/26)

WBS (14/10)

Box Step Overs

Cash Out

Xtra: Metcon (AMRAP – Reps)

Banded Leg Curls
* Seated on a box, use a green or purple band with both legs at the same time. Accumulate 75-100 reps total.

* Maintain tension throughout movement.

Address:

Gym permanently closed

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