WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Power Clean (3-3-2-2-1+)

Rest 2:00

– Build to a 1RM.

– Beginner: Perform sets of 2-3 reps x 8-10 sets working on technique and adding weight if form permits.

Metcon

Chuck Rhoades (AMRAP – Reps)

AMRAP 7:

Squat Clean Thrusters (155, 105)
Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon – AMRAP 7:

10 Thrusters (95, 65)

10 Burpees

Cash Out

Metcon (AMRAP – Rounds)

Tabata Elbow Plank
8 x 20s hold/10s rest.

Rx+:(Band Resisted Elbow Plank

Address:

7521 Holley Circle, Panama City Beach, FL 32408

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