WOD

Battleship CrossFit – CrossFit

Warm-up

Speed / Conditioning

Metcon (Weight)

4-6 Sled Pushes
* From manhole cover to yellow sign (100m marker) = 1 push

* Pushes should be heavy (100-150% of bodyweight)

Metcon

WOD: Metcon (AMRAP – Reps)

For Max Reps

0:30 on / 0:30 off for 4 Rounds (16:00 clock):

Station 1 – Max WBS (20/14)

Station 2 – Max Calorie Row

Station 3 – Max HSPU

Station 4 – Max Hang Power Cleans (95/65)
* Score = TOTAL reps + calories

Work at each station should be a sprint!

Move from one station to the next each minute. (Stagger start if needed)

RX+: Hang Cleans (135/95)

Scaling Options:

WBS (14/10)

Seated KB Press / Box HSPU

Hang Cleans (80/55)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: