WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Hang Squat Clean (1 Rep EMOM for 8 Minutes)

Stand up with barbell first before going into hang. Hang can be anywhere above knee.
* Warm up to 55-65%, then start EMOM. Build each set or every other set.

* Record heaviest successful lift

Modify to hang power clean + front squat, if needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 AMRAP:

5 HSPU

3 Squat Cleans (185/135)

1 Rope Climb
Score = Total Rounds + Reps

RX+: Legless Rope Climbs

Scaling Options:

Wall Walks (2), Seated KB Press, Box HSPU, Strict HRPU

Squat Cleans (135/95) or 75-80% of today’s EMOM

Rope Pulls (3), Ring Rows or Pull Ups (5)

Cash Out

Durante Core (Time)

5 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest
* Scale number of rounds as needed to focus on quality over quantity!

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: