WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

Push Press + Push Jerk + Split Jerk (10 Sets of Complex, Building)

10 x 1 + 1 + 1.

Rest 90s.

– Build to a moderate weight over the course of 10 sets.

Metcon

35:00 – 55:00

Metcon (3 Rounds for time)

Every 5:00 for 3 Rounds, Complete:

400m Run

15 Hang Power Snatch (95/65)

15 Overhead Squats (95/65)
Score = Each Round for Time

RX+: 115/75

L3: 80/55

L2: 65/45

L1: Sc distance/reps

Cash Out

55:00 – 60:00

Barbell Row (3 x 12-15)

Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: