WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Bench Press (1 RM)

Build to a 1RM in 8-10 sets.

Rest 2:00

– Beginner: Bench Press: 5 x 5, adding weight if form permits.

Metcon

35:00 – 55:00

Surprise (Time)

For time:

20-15-10-5

Push Press (135, 95)

Burpee Pull-ups
*14:00 Time Cap*

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (No pull-up)

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15.
Rest 60s.

Address:

Gym permanently closed

Phone Number: