Battleship CrossFit – CrossFit
Warm-up
0:00 – 15:00
Strength
15:00 – 35:00
1 Power Clean + 2 Front Squats (EMOM x 10 Minutes)
As heavy as possible
Metcon
35:00 – 50:00
Metcon (Time)
For time:
21-15-9
Power Clean & Jerk (135/95 or 80/60 Sandbag)
Front Squat
* 10:00 Time Cap *
DB Mod: Power Clean & S2OH (50/35 – each arm) + Goblet Squat
L3/L2: 115/75
L1: 85/65
Cash Out
50:00 – 60:00
1A: Glute Bridge (3 x 10-15)
Squeeze top of each rep for a 1 one thousand.
Mod: DB or mini bands
1B: Lateral Lunge (4 x 8 Each)
Bodyweight or lightweight
