WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 40:00

Power Clean + Squat Clean (Every 90s for 10 Rounds)

Work to heavy 1 + 1 in 10 sets.

Reset between reps.

Goal: exceed last weeks weight if you’re feeling good.

Metcon

40:00 – 55:00

90s Hip Hop (Time)

For Time:

10-8-6-4-2

Squat Clean (155/105)

5-4-3-2-1

Bar Muscle Ups
* 12:00 Time Cap

* Compare to 09/16/19

RX+: Ring MU

L3: 1-1-1-1-1 MU (Bar or Ring)

L2: 135/95, Strict PU

L1: 115/75, Ring Rows or Strict Banded PU

Cash Out

55:00 – 60:00

Xtra: Metcon (Weight)

Superset:

1a – Glute March or Banded Glute Bridge 3 x 10

1b – Standing Calves 3 x 30
Rest 60s between sets

Address:

Gym permanently closed

Phone Number: