WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Gymnastics

15:00 – 30:00

A: Burpees (Max Reps in 60 Seconds)

100% Effort

B: Metcon (Time)

10 Minutes Practice

“GOAT” Gymnastics
Choose 1 gymnastics movement to practice for quality.

Can use same as practiced on 12/19/18.

Metcon

30:00 – 55:00

Metcon (AMRAP – Rounds)

EMOM 20:

Minute 1: Burpees: 50% of Max from Today

Minute 2: 100 Ft. each Single Arm Front Rack Carry (53, 35)

Minute 3: 10/6 Strict Chin-ups

Minute 4: 15 SDHP (95, 65)
Rx+: (Ring Pull-ups x 12/8 in place of strict chin-ups)

Scaling Options:

L3: (75, 55)

L2: (65, 45) (Band Assisted Chin-ups)

L1: (55, 35) (15 Double DB Bent-over Rows in place of Strict Chin-ups)

Cash Out

55:00 – 60:00

Bicep 21s (3 x 7 (each))

7 Zottoman Curls

7 Hammer Curls

7 Bicep Curls

Address:

Gym permanently closed

Phone Number: