WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Box Front Squat (3 / 8 x 2 @ 60-65%)

Every 60s.

Skill

JUMP: Metcon (Distance)

Broad Jump for Max Distance.
3 Attempts

Metcon

WOD: Metcon (Time)

For time:

100 Double KB Front Rack Alternating Lunges (53, 35) (total reps)
* Every time you put KBs/DBs down, perform 15 T2B

L3: (35/26)

L2: (26/18)

L1: (Bodyweight Walking Lunges or light DBs in suitcase/farmers carry hold)

12:00 Cap

Cash Out

Xtra: Metcon (AMRAP – Reps)

GHD Back Raises: 3 x 30 @BW.

OR

Banded Goodmornings: 3 x 30.
Rest 60s between

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: