WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

Back Squat (3 / 5 x 3 @ 80%)

– 1 count pause

– Every 90s.

Metcon

40:00 – 55:00

Batwings (Time)

For time:

45 Calorie Row

30 Deadlifts (225, 155)

30 Lateral Burpees
L3: (185, 125)

L2: (155, 105)

L1: (20 Calorie Row) (135, 95) (Regular Burpees or Squat Thrusts)

9:00 Cap

Cash Out

55:00 – 60:00

Metcon (AMRAP – Reps)

Double Leg Banded Leg Curls Tabata:

8 x 20s work/10s rest.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: