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.
** 16 minute time cap (perfect score = 8 RDs) **
RX+: RKBS 70/53
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.