WOD

Battleship CrossFit – CrossFit

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Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Front Box Squat (4 x 10 )

Double KB Front Box Squat

Rest 90s.

– Low box – below parallel

Metcon

35:00 – 50:00

Fool in the Rain (Time)

For time:

30-20-10

Wallballs (20, 14)

21-15-9

Deadlifts (225, 155)
* Compare to 05/23/19

*10:00 Time Cap

Rx+:(275, 185)

L3: (185, 125)

L2: (14, 10) (155, 105)

L1: (10, 6) (135, 95)

Cash Out

50:00 – 60:00

Metcon (AMRAP – Reps)

Banded Glute Bridges: 4 x 10. Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: