WOD

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

Address:

Gym permanently closed

Phone Number: