WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 20:00

Weightlifting

20:00 – 40:00

A: Deadlift + Power Clean + Squat Clean (8 x 2 + 1 + 1 @ 80%)

@80% of Monday 02/25/19.

Every 90s.

B: Squat Clean (1RM)

Stop once you miss.

Metcon

40:00 – 60:00

Metcon (AMRAP – Rounds)

EMOM 16:

MINUTE 1: 100 Ft. Heavy Farmer Carry

MINUTE 2: 20 BW Walking Lunges

MINUTE 3: 30s RKC Plank

MINUTE 4: 10 Burpees
L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)

Cash Out

60:00+

Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: