WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 50:00

1: Power Clean (1 EMOM x 10 Minutes)

Build to a heavy power clean over the course of 10 sets.

Goal: build to 85-90% of current 1RM in known

2: 1 1/4 Front Squat (6 x 3, Building to Heavy 3)

Rest 2:00

– Goal: Build to 80% of 1RM Front Squat

Metcon

50:00 – 60:00

Lunge + Cindy (AMRAP – Reps)

AMRAP in 8 Minutes:

Max Rep Barbell Lunges (95/65)

* Anytime you break, complete 1 round of sit up “Cindy”
* Lunges are stationary and alternating (forward step)

*L+R = 2 Reps

Sit up Cindy:

5 Pull Ups

10 Push Ups

15 Sit Ups

RX+: 105/75

L3: 80/55

L2: 65/45

L1: 45/35 – Ring Rows

Cash Out

60:00+

RDL (4 x 10 )

Rest 60s

Address:

Gym permanently closed

Phone Number: