WOD

Battleship CrossFit – CrossFit

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Warm-up

0:00 – 15:00

Weightlifting

15:00 – 30:00

Overhead Squat (Heavy 3)

Every 90s for 6 Sets

– From rack, add weight each set working to a challenging set of 3.

– Beginner: Work on technique or sub thrusters instead

Metcon

30:00 – 55:00

Metcon (Time)

3 RFT:

200m Run

15 Barbell Thrusters (95, 65)

Rest 5:00 (on your own)

3 RFT:

200m Run

15 Overhead Squats (95, 65)
* 20:00 Time Cap (total)

Score = Clock Time

RX+: (115/75)

L3: (75, 55)

L2: (65, 35)

L1: (45, 25)

Cash Out

55:00 – 60:00

Metcon (No Measure)

Double Leg Banded Hamstring Curls:

2 x 50
Rest 90s

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: