WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

Box Front Squat (5-4-3-2-1+)

Rest 2:00

– Build to a 1RM.

– 13-15″ Box

– Beginner build to a challenging set of 3

Metcon

40:00 – 50:00

Snatch Balls (AMRAP – Rounds and Reps)

“Snatch Balls”

AMRAP 7:

7 Power Snatch (95, 65)

10 Wall balls (20, 14)
L3: (75, 55)

L2: (65, 45) (14, 10)

L1: (55, 35) (10, 8)

Beginner Option:

AMRAP 7:

10 Alt. DB Snatches (light)

Cash Out

50:00 – 60:00

Metcon (AMRAP – Reps)

Single Leg Glute Bridge x 150 reps (total).
Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: