WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Back Squat (5 RM)

No pause. Compare to 11/09/2018

Back Squat (-10% for 2 x 5)

Drop set. Remove 10% and complete 2 sets of 5 reps.

Metcon

Metcon (5 Rounds for time)

Every 4 Minutes for 5 Rounds (20:00 Clock):

30 Double Unders

15 WBS (20/14)

30 Double Unders

15 Pull Ups
Score = EACH round for time. (Any time left over is rest)

Each round should be a sprint. Scale as needed to have plenty of rest between rounds.

RX+: Chest to Bar Pull Ups

Scaling Options:

60 Singles (each)

WBS (14/10)

Ring Rows / Banded PU

Address:

Gym permanently closed

Phone Number: