Battleship CrossFit – CrossFit
Warm-up
Weightlifting
Deadlift (1 x 5 @ 55%)
Deadlift (1 x 4 @ 65%)
Deadlift (1 x 3 @ 75%)
Deadlift (7 x 2 @ 80%)
Working set. Same weight across.
Rest 0:90 – 2:00 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 3 Minutes:
10 Box Jumps (24/20)
5 Deadlifts (275/185)
1 Rope Climb
* Rest 0:90 between rounds and complete for a total of 4 Rounds
*** Pick up where you left off each round ***
RX+: Deadlifts (315/215)
Scaling Options:
Box Step Ups
Deadlifts (185/135)
Ring Rows (x5)
Cash Out
RDL: Metcon (Weight)
Single leg RDLs (tempo)
3 x 6 each leg
Lower slowly with a 3 second count.