WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Power Snatch + Hang Power Snatch + OHS (1 Complex Every 90s)

1 power snatch from floor, straight into 1 hang power snatch and then 1 overhead squat
Building every 90s for 10 Rounds (15:00 clock)

Record heaviest complex

Modify to power sn + 2 hang power sn if needed

Metcon

Metcon (Time)

3 RFT:

400m Run

20 Power Snatch (95/65)

10 OH Alt Lunges (95/65)
* 15:00 Time Cap*

Rx+: 105/75

L3: 80/55

L2: 65/45

L1: Power Snatch, FR lunges

Cash Out

Metcon (No Measure)

Single Leg Banded Hamstring Curls:

3 x 30 each.

Address:

Gym permanently closed

Phone Number: