WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Thruster (1 Rep EMOM x 8 Minutes)

* Every minute on the minute, perform 1 thruster (from floor).

* Warm up to 70-75% and build each set or every other set to heavy single. Record heaviest successful lift.

Metcon

Metcon (Weight)

10 AMRAP:

50 Double Unders

10 Burpees Over Bar

1 Thruster
* Score = Total weight for all successful thrusters. (You choose the weight.)

After 50 DUs and 10 burpees over bar, perform 1 thruster at a weight you choose. If you make it, count that weight and start over with DUs. If you miss it, you don’t count it, but still start back at the DUs. Only 1 attempt at thruster each round. Choose wisely!

Scaling Options:

100 Singles

Burpee Step Over Bar

Cash Out

Durante Core (Time)

5 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest
* Scale number of rounds as needed to focus on quality.

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