WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Power Snatch (10 x 2 )

Adding weight if form permits. Goal – 85%

Rest 90s.

– Goal build to a heavy double – reset on each rep

Metcon

35:00 – 55:00

Nor’easter (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115, 75)

10 T2B

15 Wall balls (20, 14)
Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (65, 45) (Knee Lifts) (10, 8)

Scaling Options:

– Sub Touch n Go Deadlifts with a light to moderate weight

Cash Out

55:00 – 60:00

Metcon (No Measure)

2:00 Max Reps Double Leg Banded Hamstring Curls

2:00 45 Degree Biphasic Hip Flexor Stretch (60s each)

2:00 of Parasympathetic Breathing

Address:

Gym permanently closed

Phone Number: