WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Front Squat (5 x 2 @ 85%)

– 1 Second Pause on each rep

– Take 4 sets to build to 85% before starting the clock

– Every 90s

Metcon

35:00 – 55:00

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
L3: (115, 75)

L2: (96, 65) (Knee Lifts)

L1: (75, 55) (Abmat Sit-ups)

*Beginner: Sub DB Thrusters for Clean + Jerks

*Score = Total Reps

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Pull-throughs:

5 x 20
Rest 30s.

*Use an ultra-wide stance

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: