WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Back Squat (3 / 3 x 5 @ 75%)

Rest 2:00 Between Work Sets

Metcon

35:00 – 55:00

Night King (Time)

“Night King”

4 RFT:

10 Power Cleans (135, 95)

20 Alt Front Rack Reverse Lunges (135, 95)

30 Russian KBS (70, 53)
L3: (115, 75) (53, 35)

L2: (95, 65) (35/26)

L1: (75, 55) (26/18)

Beginner:

Replace PC with 10 Deadlifts

20:00 Time Cap

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Double Leg Banded Hamstrings Curls:

Max Reps in 5 minutes
Score = Total Reps

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: