WOD

Battleship CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

From 0:00 – 8:00

400m Run

80/60 HRPU

Max Rep DB/KB Front Rack Squats

Rest 2:00

From 10:00-18:00

400m Run

80 Air Squats

Max Rep DB/KB Russian Swings

Rest 2:00

From 20:00 – 28:00

400m Run

80 Sit Ups

Max Rep DB/KB G2OH
* Run / Jog in place / Jumping Jacks 2 Mins if no 400m route

L3: 60 Reps of BW movements

L2/L1: 50 Reps of BW movements

Extra Credit

Metcon (AMRAP – Reps)

Hammer Curls

Max reps in 3:00
Alternate arms / rest as needed

Address:

Gym permanently closed

Phone Number: