WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Power Snatch + 3 OHS (Work to Heavy)

Build to a challenging set of 1 Power Snatch + 3 Overhead Squats.

Rest 2:00 between heavy efforts.

– Beginner: Work on technique with light loads.

Metcon

35:00 – 55:00

The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time -AMRAP Squat Snatches (115, 75)
Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

*Score = total squat snatches (or power snatches/thrusters)

Cash Out

55:00 – 60:00

Metcon (AMRAP – Reps)

Facepull + External Rotation + Y-Press: 3 x 10-15
Rest 60s.

– 1 rep = 1 rep of each

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: