WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Push Jerk (1 x 5 @ 50%)

Push Jerk (1 x 5 @ 60%)

Push Jerk (1 x 3 @ 70%)

Push Jerk (6 x 3 @ 75%)

Working set. Same weight across all 6 sets.

Rest 60-90 seconds between each set.

Metcon

Metcon (Time)

For Time:

21 Push Jerks (135/95)

21 Burpees Over Bar

400m Run

15 Push Jerks (135/95)

15 Burpees Over Bar

400m Run

9 Push Jerks (135/95)

9 Burpees Over Bar

400m Run
* 15 Minute Time Cap *

RX+: Push Jerks (155/105)

Scaling Options:

Push Jerks (105/75)

Cash Out

Carry: Metcon (Weight)

Not for Time:

2 x 100m Bottoms Up KB Carry
Switch arms at turnround.

Address:

Gym permanently closed

Phone Number: