Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Strength
15:00 – 35:00
Metcon (AMRAP – Rounds)
Death by Strict Pull-ups:
EMOM as long as possible
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
And so on…
– Goal: Complete as many rounds as possible.
* 12:00 Cap *
RX+: Add weight
L3: 1 Negative EMOM
L2: Box Assisted Pull Ups
L1: Ring Rows
Metcon
35:00 – 55:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 17:
20 Alt. DB Snatches (50, 35 – total)
20 DB SA Push Press (50, 35 – total)
400 Meter Run
Rest 60s (on your own)
* Score = Total rounds + reps
*Please don’t drop dumbbells
L3: (45, 30)
L2: (35, 25)
L1: (25, 20)
Cash Out
55:00 – 60:00
Xtra: Metcon (Weight)
Prone Lateral Raises, neutral grip:
3 x 30.
Rest 60s.