Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Bench Press (3 Rep Max)

No tempo. Compare to 09/12/2018.

Bench Press (-10% for 3 x 3)

Drop Set.

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2 Minutes for As Long as Possible:

18 RKBS (53/35)

12 Box Jumps (24/20)

6 Toes to Bar
Score = Number of consecutive rounds completed in under 2 minutes.

Scaling Options:

RKBS (35/26)

Box Step Ups

Knee Raises

OR scale reps to 15, 10, 5 instead.

Cash Out

Bent Over Row (3 x 10 Per Arm)

Single arm DB row. Use bench if needed or perform from lunge position.