WOD

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

Address:

Gym permanently closed

Phone Number: