WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

Front Box Squat (Build to a heavy 5)

Build to a heavy set of 5 in 6 sets using a parallel box/bench.

Rest 2:00

– Goal: Build to roughly 80% of 1RM

Metcon

35:00 – 50:00

BCF Benchmark #2 (AMRAP – Rounds and Reps)

AMRAP 8:

15 Deadlifts (225, 155)

30 Air Squats
Rx+: (20 Alternating Pistols)

L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

Cash Out

50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Glute Bridge: 4 x 10.
Rest 60s.

Address:

Gym permanently closed

Phone Number: