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

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.