Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

Push Jerk (6 Sets of 6-8 Reps)

If using DB, 6-8 reps per side

Rest 60-90s

Metcon

35:00 – 55:00

Metcon (AMRAP – Reps)

Every 3 Minutes:

200m Run

20 Sit Ups

Max Rep DB/KB Hang Snatch (50/35)
Rest 90s and Repeat for 4 Rounds (16:30 Clock)

L3: 35/26

L2/L1: Sc run distance or sit up reps as needed

Cash Out

55:00 – 60:00

Overhead Triceps Extension

Banded. Rest 60s.