WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

1 Power Snatch + 2 OHS (Work to Heavy)

* Compare to 05/16/2018

* Stay light and focus on ROM if mobility is an issue for OHS.

Metcon

Metcon (Time)

For Time:

50 Calorie Row

40 Alternating DB Snatch (50/35)

30 Burpee Over DB

20 HSPU
* 15 Minute Time Cap *

** Please don’t drop DBs. Stagger start on rowers by 3-4 minutes if needed

RX+: Deficit HSPU (45# plates)

Scaling Options:

DB Snatch (35/25)

Burpee step over DB

HRPU or Wall Walks (6)

Cash Out

XTRA: Metcon (Weight)

Not for Time:

2 x 100m Bottoms Up KB Carry
* Stay with a light weight today and focus on stability.

* Switch arms at turnaround.

Address:

Gym permanently closed

Phone Number: