WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Back Squat (3/ 5 x 4 @ 75%)

All reps with 1 count pause.

Every 90s.

– Beginner: Light for all sets OR Goblet Box Squat: 2/4 x 6 @parallel box.

Metcon

35:00 – 55:00

Metcon (No Measure)

Not for time:

16-14-12-10-8-6-4

* Band Resisted Russian KBS (70, 53)

* Goblet Reverse Lunges (70, 53)

* Russian Twist with plate x 2 (32-28-24-20-16-12-8 total reps)
L3: (53, 35)

L2: (45, 30)

L1: (35, 25)

* 20 minute cap *

Cash Out

55:00 – 60:00

Metcon (Weight)

Sledpull Powerwalk x 800 Meters

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: