WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Sumo Deadlift (1 Rep Max)

Sumo Deadlift against a band: 1RM.

Rest 2:00

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

– Beginner: 5 x 5, no band. Rest 2:00

Metcon

35:00 – 55:00

Southie (Time)

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)
*10:00 Cap*

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Ab Pulldowns: Accumulate 100 Reps. Rest as needed.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: