WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

Sumo Deadlift (5-4-3-2-1+)

** Use jerk blocks or plates to elevate just below knee **

– Rest 2:00 between heavy efforts

– Beginner: Build to a challenging set of 3 if form permits.

Metcon

40:00 – 55:00

“Tombstone” (Time)

For time:

30 Back Squats (225, 155)

50 Russian KBS (70, 53)

400m Run
* 8:00 Time Cap *

Rx+:(275, 185) (88, 70)

L3: (185, 125) (53, 35)

L2: (155, 105) (45, 30)

L1: (135, 95) (35, 25)

Cash Out

55:00 – 60:00

Xtra: Metcon (Weight)

Light Sledpull Powerwalk x 400 meters

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: