WOD

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.

Address:

Gym permanently closed

Phone Number: