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)
Score = Total Hang Snatch
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.