WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Box Squats (10 x 3 @ 60%)

% of Back Squat 1RM

– Every 60s.

Rx+: (use 25% of Max in chain weight w. 50% straight weight)

Metcon

35:00 – 55:00

Metcon (AMRAP – Rounds)

EMOM 16:

Minute 1: 5 High Box Jumps (30, 24)

Minute 2: 10 Toes to Bar

Minute 3: 20 Front Reverse Lunges (95, 65)

Minute 4: 30 Barbell Rows (95, 65)
L3: Lunges & Rows (80/55), Box Jumps (24/20)

L2: Knee Raises

L1: Lunges & Rows (65/45), Sit Ups, Box Step Ups

Cash Out

55:00 – 60:00

Metcon (AMRAP – Reps)

Accumulate 20-25 Hanging Leg Raises (strict)

Address:

Gym permanently closed

Phone Number: