WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

*** CLEAN CAN BE POWER OR SQUAT ***

* 3 Position Clean Complex For All Sets

– From Floor

– At Knee

– At High Hang (Power Position)

Clean (5 x 1 @ 50%)

Clean (3 x 1 @ 60%)

Clean (2 x 1 @ 70%)

Clean (1 x 1 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes Of:

10 Deadlifts (115/80)

8 Hang Power Cleans (115/80)

6 Alternating Lunges (115/80)

——–

50 Double Unders Between Each Round
** Add 20 Double Unders After Each Round (50-70-90-110-130-150, etc.) **

RX+: Deadlifts / HPC / Lunges @ 135/95

Scaling Options:

Deadlifts / HPC / Lunges @ 95/65

Singles x2 (100-140-160-180-200, etc.)

Cash Out

Metcon (Time)

Supset:

2 x 0:20-0:30 Hollow Body Hold

2 x 0:20-0:30 Back Extension Hold
* Add weight if needed

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: