WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

** ALL WITH 2 SECOND PAUSE AT THE KNEE **

Power Snatch (1 x 3 @ 50%)

Power Snatch (1 x 3 @ 60%)

Power Snatch (1 x 2 @ 70%)

Power Snatch (2 x 1 @ 75%)

Power Snatch (1 x 1 @ 76%+)

Work to heavy. Stop if you miss.

Metcon

Metcon (Time)

5 Rounds for Time:

200m Run

50-40-30-20-10

Alternating DB Snatch (50/35)
* 16 Minute Time Cap *

DB starts at floor for each rep. Switch hands each rep.

* Please do not drop DBs *

Scaling Options:

DB Snatch (35/25) OR scale to 4RFT (40-30-20-10)

Cash Out

Carry: Metcon (Weight)

3 x 100m Suitcase Carry
* As heavy as possible. Switch hands at turnaround.

Address:

Gym permanently closed

Phone Number: