WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

2 Push Jerk + 1 Split Jerk (Work to heavy complex)

Work from rack or blocks and build to heavy complex for the day over 6-8 sets.

Record heaviest complex.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Complete three 5-minute rounds of work with 1 minute of rest before repeating. Each exercise is 1 minute for MAX reps.

No transition break between movements.

* Compare to 10/13/17

Women’s RX:

WBS 14#

SHDP 55#

Box Jumps 20″

Push Press 55#

Scaling:

WBS (14/10)

SDHP & PP (65/45)

Box Step Ups

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: