WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

1A: Bent Over Row (4 x 8-10)

2 second hold at top

Mod: DB (each arm)

1B: Dips (4 x 15-20)

Using chair/couch, etc.

RX+: 2s Eccentric

Rest 45s

Metcon

35:00 – 55:00

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes:

2-4-6-8-10…etc.

Single Arm Alt Devil Press (50/35)

20 Double Unders

** REST 2 MINS **

AMRAP in 5 Minutes:

2-4-6-8-10…etc.

Single Arm DB Burpee DL (50/35)

20 Double Unders
Switch arms as needed

Mod – DU attempts or 40 Singles

Cash Out

55:00 – 60:00

Xtra: Arnold Press (Accumulate AMRAP in 3:00)

Switch arms as needed

Address:

Gym permanently closed

Phone Number: