WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

1 Power Clean + 1 Hang Power Clean + 2 Jerks (Every 90 Seconds for 8 Rounds (12:00 Clock))

Jerk can be split jerk or push jerk.

Start at 50%-55% of C&J and build to heavy complex.

Metcon

Metcon (Time)

7 Rounds for Time:

7 Box Jump Overs (24/20)

7 Toes to Bar

7 Power Cleans (155/105)
* 15 minute time cap *

RX+: Power Cleans 185/135

Scaling Options:

Box Step Overs

Knee Raises

Power Cleans 115/80

Cash Out

Metcon (Weight)

3 x 0:20-0:30 GHD Back Extension Hold
* Add weight if needed.

Address:

Gym permanently closed

Phone Number: