WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Skill

15:00 – 45:00

A: Metcon (Weight)

Snatch GOAT WOD:

EMOM 10:

ODD Minutes: 3 Position Power Snatch Practice

EVEN Minutes: 15 Banded Pulldowns
3 Position Power Snatch:

high hang + hang + hang below knee x 1 rep each.

B: Metcon (AMRAP – Rounds)

Gymnastics GOAT WOD:

EMOM 10:

ODD Minutes: GOAT Movement

EVEN Minutes: Static Hold

Cash Out

45:00 – 60:00

Buns + Guns (2 Rounds for weight)

“Buns + Guns”

EMOM 8:

ODD Minutes: 20 Glute Bridges (Double Leg)

EVEN Minutes: 20 Alt. DB Curls (total)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: