WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Wide Stance Box Squats (3 / 6 x 3 @ 60-70%)

% of Back Squat 1RM

– Every 60s.

– 15″ Parallel Box

Metcon

35:00 – 55:00

Metcon (5 Rounds for time)

Every 4:00 x 5 Sets:

5 High Box Jumps (30, 24)

10 Back Rack Reverse Lunges (185, 125)

50m Farmer Carry (70s, 53s)
L3: (24, 20) (155, 105)

L2: (20/Plates) (135, 95)

L1: (Seated Dynamic Vertical Jumps) (95, 65)

*Score = EACH round for time

Cash Out

Xtra: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: