WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Sumo Deadlift (8 x 3 @ 75%)

Against a band:

8 x 3 @ 75% of Monday.

Every 60-90s.

Metcon

35:00 – 50:00

Under Pressue (Time)

For time:

21-15-9

Thrusters (95, 65)

Burpee Box Jumps (24, 20)
*8:00 Cap*

L3: (75, 55)

L2: (65, 45) Burpee Box Step Ups

L1: (55, 35) (Regular Burpees/no box)

Cash Out

50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Wide Stance Banded Pull Throughs
4 x 25. Rest 60s.

*Between each set complete a 10s Side Plank each side.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: