Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Weightlifting
15:00 – 35:00
Front Squat (3 RM)
Front Squat: 3RM in 7 sets. Rest 2:00
– Goal: 85-90% of current 1RM if known
– Beginner: 5 x 5, adding weight if form permits
Metcon
35:00 – 50:00
Metcon (Time)
5 Rounds for Time:
15 Hang Power Cleans (105/75)
15 Box Jump Overs (24/20)
* 12 Minute Time Cap *
RX+: 135/95
L3: 95/65
L2: Box Step Overs, 80/55
L1: 4 RFT
Cash Out
50:00 – 60:00
Metcon (AMRAP – Reps)
AFAP – 100 Single Leg Banded Hamstring Curls each
Then,
3:00 of Parasympathetic Breathing
