Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Strength
15:00 – 30:00
Push Jerk (8 x 3, Building)
Every 60s building to a heavy touch n go set.
Work from rack or blocks.
Metcon
30:00 – 50:00
WOD: Metcon (AMRAP – Rounds and Reps)
3 AMRAP:
21 Double Unders
15 SDHP (95/65)
9 Strict Press (95/65)
* Rest 1:00 and repeat for 3 Rounds (pick up where you left off)
RX+: 105/75
L3: 80/55
L2: DU attempts, 65/45
L1: 42 singles, 55/35
Cash Out
50:00 – 60:00+
6-12-25 Protocol for the Upper Back Complex (AMRAP – Rounds and Reps)
AMRAP 10 of:
a) Barbell Rows x 6. No rest (transition is rest time).
b) Chest Supported DB Rows x 12. No rest.
c) Banded Facepull-aparts x 25.
No rest between a, b, c.
Rest 2:00 after c and repeat.
