WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00-40:00

1: Front Squat (5-4-3-2-1+. Rest 2:00)

– Build to a 1RM (1+ = 3-4 singles above 90%)

– Beginner: 5 x 5, adding weight if form permits

Metcon

40:00-50:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

7 Power Cleans (105/75)

7 Thrusters (105/75)
RX+: 135/95

L3: 95/65

L2: 80/55

L1: Light DBs

Cash Out

50:00-60:00

Xtra: Metcon (Weight)

Single Leg DB RDL

4 x 6 ea.
Use support if needed.

Rest 30s.

*Between sets complete 15 Standing Banded Ab Pulldowns

Address:

Gym permanently closed

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