WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Front Squat (6 x 3 @ 75%)

– 1 Second Pause on each rep

– Take 4 sets to build to 75% before starting the clock. Then complete 1 set every 90 seconds.

Metcon

35:00 – 50:00

** Choose 14.1 OR 16.3 based on your skill level. **

14.1: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
*Scaled 45, 35

60 Single Unders

RX+: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
16.3 = RX+ Option

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Pull Throughs

4 x 25
* Rest 30s between

*Ultra-wide stance

Address:

Gym permanently closed

Phone Number: