WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 50:00

A: Wide Stance Box Squats (3/8 x 3 @ 55-65%)

% of Back Squat 1RM, every 60s.

– 15″ Parallel Box

B: Metcon (AMRAP – Reps)

Seated Dynamic Box Jumps: 1/5 x 3
Every 60s.

Metcon

50:00 – 60:00

“Crazy Train” (AMRAP – Rounds)

AMRAP 5:

1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner:

AMRAP 5:

5 DB Light Thrusters

5 Squat Thrusts

Cash Out

60:00+

Xtra: Metcon (No Measure)

5 Minutes of Worlds Greatest Stretch

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: