WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

Back Squat (5 Rep Max)

Rest 2:00

Beginner: Moderate set of 5 with perfect technique.

Metcon

40:00 – 50:00

Metcon (AMRAP – Reps)

EMOM 10:

ODD Minutes: 10 Deadlifts (225/155)

EVEN Minutes: 10 Bar Facing Burpees
Rx+:(12 Reps of each Movement/Same loading)

L3: (185, 125)

L2: (155, 105) (8 Bar Facing Burpees)

L1: (135, 95) (6-8 Regular Burpees)

Cash Out

50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Accumulate 100 Glute Bridges

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: