WOD

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.

Address:

Gym permanently closed

Phone Number: