WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Sumo Deadlift (8 x 3, Building to Heavy)

Against a band. Build to a heavy set of 3 in 8 sets.

– Goal: Build to 75-80% of 1RM (non-banded) found on 10/21.

Metcon

35:00 – 50:00

Metcon (3 Rounds for reps)

AMRAP in 3 Minutes:

25 Double Unders

9 Thrusters (95/65)

*Rest 1:30*

AMRAP in 3 Minutes:

25 Double Unders

6 Thrusters (115/80)

*Rest 1:30*

AMRAP in 3 Minutes:

25 Double Unders

3 Thrusters (135/95)
RX+: 115/80, 135/95, 155/105

L3: 85/55, 95/65, 105/75

L2: 65/45, 85/55, 95/65

L1: Singles, DB thrusters (light)

Cash Out

50:00 – 60:00

Glute Hip Thrust (3 x 10 )

Using bench, if possible.

Rest 60s.

Address:

Gym permanently closed

Phone Number: