WOD

Battleship CrossFit – CrossFit

Warm-up

0:00-15:00

Strength

15:00-35:00

1: Back Squat (Working up to 1 @ 90%)

3@50%

3@60%

3@70%

3@80%

3@85%

1@90%

Rest 2 mins between heavy sets

Metcon

35:00-55:00

Nor’easter (AMRAP – Rounds and Reps)

AMRAP 15:

5 Power Snatches (115, 75)

10 T2B

15 Wall balls (20, 14)
* Compare to 10/30/2019

Rx+:(135, 95)

L3: (95, 65)

L2: (75, 55) (Knee Lifts) (14, 10)

L1: (65, 45) (Straight Leg Sit Ups) (10, 8)

Scaling Options:

– Sub Touch n Go Deadlifts with a light to moderate weight

Cash Out

55:00 – 60:00

KB Squat + Lowering (3 x 6-8. Rest 60s)

Address:

Gym permanently closed

Phone Number: