WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

Floor Press (9 x 2, Building)

Build to a 2RM in 9 sets.

Rest 2:00

Metcon

35:00 – 55:00

Metcon (Time)

4 Rounds:

21 Box Jumps w. step down (24, 20)

15 Barbell Rows (115, 75)

9 Thrusters (115, 75)

60s Rest (On Your Own)
* 20:00 Time Cap

* Score = Clock time (including rest)

Rx+:(End each round with 6/3 Bar Muscle-ups)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45) (Step Ups)

Cash Out

55:00 – 60:00

DB Hammer Curls (3 x 10 )

Rest 60s.

Address:

Gym permanently closed

Phone Number: