WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Split Jerk (1 RM )

Rest 2:00

– Build to a 1RM (3-4 singles above 90%)

– Beginner: Work on Technique or perform Push Press for a heavy triple.

Metcon

35:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

8 Hang Power Cleans (105/75)

8 Push Press (105/75)

80 DUs

Rest 2:00

AMRAP 8:

8 Barbell Rows (105/75)

8 HSPU

80 DUs
RX+: Strict HSPU

L3: 95/65, HSPU with abmat

L2: 80/55, Wall Walks (3)

L1: 65/45, Seated KB Press

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Half Kneeling high-low banded woodchop:

3 x 10 each
Rest 60s

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: