WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 18:00

Weightlifting

18:00 – 50:00

A: Clean and Jerk (1 Rep Max)

Rest 2:00 between heavy singles.

Any style clean or jerk permitted.

B: Back Squat (1 Rep Max)

Rest 2-3:00 between heavy singles

– Build to a 1RM in 8-10 sets.

– Sets of: 5,4,3,2,1,1,1…

Cash Out

50:00 – 60:00

C: Metcon (AMRAP – Reps)

Glute Ham Raises

OR

Barbell RDLs
4 x 6-10

Rest 60s between

D: Metcon (AMRAP – Reps)

Banded Alphabet

3 sets per side
Rest 60s between

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: