WOD

Battleship CrossFit – CrossFit

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Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Bench Press (5 x 4, Building)

Close Grip. Rest 2:00

– Add weight each set.

– Goal: 5# heavier than last week

Metcon

35:00 – 55:00

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Toes to Bar

1-2-3-4-5-6-7-8-9-10

Power Snatch (105/75)

*100m Run after each set (end with run)
* 15:00 Time Cap *

RX+: Power Snatch (135/95)

L3: 95/65

L2: Knee Raises

L1: 80/55, Sit Ups

Cash Out

55:00 – 60:00

Xtra: Metcon (Weight)

Rollback Triceps Extensions:

4 x 10
Rest 60s

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: