WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (3 RM)

Tempo: 2 second eccentric, 1 second pause in bottom for all reps.

Work to heavy set of three.

Metcon

Metcon (Time)

For Time:

3 Rounds

20 HRPU (strict)

20 Alt. Front Rack Lunges (105/75)

2 Rounds

15 HRPU (strict)

15 Front Squats (115/80)

1 Round

10 HRPU (strict)

10 Thrusters (135/95)
** 15 Minute Time Cap **

Men’s RX+: 115/135/155

Women’s RX+: 80/95/105

Scaling Options:

Knee Push Ups or Elevate Hands

Lunges (80/55)

Front Squats (95/65)

Thrusters (105/75)

Cash Out

Xtra: Metcon (AMRAP – Reps)

Seated banded leg curls

Accumulate 100-125 reps total
Both legs at the same time. Use green or purple band.

Maintain tension throughout entire ROM.

Address:

Gym permanently closed

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