WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Gymnastics

15:00 – 35:00

EMOM: Metcon (AMRAP – Rounds)

Gymnastics EMOM

EMOM 15:

Minute 1: 10 HSPU

Minute 2: 15 Hollow Rocks

Minute 3: 1 Legless Rope Climb
RX+: Strict HSPU, hollow rocks w/KB overhead, 2 Legless rope climbs

L3: HSPU to 1 abmat, tucked hollow rocks, 1 rope climb

L2/L1: DB press, 12 ring rows

Metcon

35:00 – 55:00

Metcon (Time)

3 RFT:

30/20 HRPU

20 Pull-ups

10 Burpee Box Jumps (24, 20)
* 18:00 Time Cap *

Rx+: (20 HSPU per round) (C2B Pull-ups)

L2: (Box Push-ups) (Band Assisted Pull-ups) (20, 15)

L1: (15 Box Push-ups per round) (15 Ring Rows) (Burpees – no box)

Cash Out

55:00 – 60:00

Xtra: Barbell Curls (4 x 10)

Rest 60s

Address:

Gym permanently closed

Phone Number: