WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Barbell Glute Bridges (5 x 5 )

Rest 90s.

– Take 3 sets to build to work weight

– Perform all 5 sets with same weight across

– Hold the top of each rep for a 1 count

Metcon

35:00 – 50:00

Barn Burner (Time)

For time:

40 Power Cleans (95, 65)

30 Thrusters (95,65)
RX+: 115, 75

L2: (75, 55)

L1: (75, 55 25 Reps of each)

9:00 Time Cap

* Compare to 12/10/2018

Cash Out

50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Pallof Press (heavy band):

4 x 8 ea.
Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: