WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 -15:00

Weightlifting

15:00 – 35:00

A: Power Clean (3/6 x 3 @ 75%)

Every 90s

% of Monday’s 1RM.

B: Split Squats (2/4 x 5 (each leg))

Rear Foot Elevated
Back Rack.

Rest 90s.

Metcon

35:00 – 55:00

Metcon (Weight)

8 Rounds of:

20s Sled push All Out Sprint
Rest 90s between efforts

Cash Out

55:00 – 60:00

Carry: Metcon (Distance)

Single Arm Farmer Carry:

Max 100 Ft. Trips in 5 Minutes.
Alternate sides.

As heavy as possible.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: