WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

1 Power Clean + 2 Jerks (Work to heavy complex)

* Jerks can be push jerk or split jerk

Metcon

Metcon (Time)

For Time:

1-2-3-4-5-6-7-8-9-10

Unbroken Hang Power Cleans (115/80)

10-9-8-7-6-5-4-3-2-1

Unbroken Shoulder to Overhead (115/80)
**Run 100m Between Rounds (9 total runs – ending with S2OH) **

** Once the barbell is picked up, the hang power cleans AND jerks for that set (11 reps) must be unbroken (bar can’t touch ground). If you drop the bar, restart that round. Drop weight if needed!

** 15 minute time cap **

RX+: 135/95

Scaling Options:

HPC and S2OH 95/65

Cash Out

Xtra: Metcon (AMRAP – Reps)

4 Sets of Ring Dips
Level 1: 1-5 reps / set

Level 2: 6-10 reps / set

Level 3: 11-15 reps /set

*Scale to matador or banded dips

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: