WOD

Battleship CrossFit – CrossFit

 

Warm-up

Weightlifting

Hang Power Clean + Hang Squat Clean + Jerk (Work to heavy)

Stand up with barbell first, then go into hang power clean. Without putting barbell down, lower to hang position and go into a hang squat clean. Then finish with a jerk – either push jerk or split jerk.

Metcon

Metcon (Time)

7 Rounds for Time:

7 Toes to Bar

7 Burpees Over Bar

7 Hang Power Clean & Jerk (135/95)
** 15 Minute Time Cap **

RX+: Hang Power Clean & Jerk (155/105)

Scaling Options:

Knee Raises

Burpee Step Over Bar

HPC and Jerk (105/75)

Cash Out

RDL: Metcon (Weight)

3 x 6-8 Single Leg RDLs
Lower under control.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: