WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

2 Hang Power Cleans + 2 Jerks (Work to heavy complex)

* Split jerk or push jerk.

Metcon

** Rest 0:90 between each AMRAP **

A: Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Minutes:

30 Double Unders

12 Hang Power Clean & Jerks (95/65)
RX+: HPC&J (105/75)

Scaling: 60 Singles

HPC&J (80/55)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Minutes:

30 Double Unders

9 Hang Power Clean & Jerks (105/75)
RX+: HPC&J (115/80)

Scaling: 60 Singles

HPC&J (95/65)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 Minutes:

30 Double Unders

6 Hang Power Clean & Jerks (115/80)
RX+: HPC&J (135/95)

Scaling: 60 Singles

HPC&J (105/75)

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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