WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Deadlift (1 x 5 @ 45%)

Deadlift (1 x 5 @ 55%)

Deadlift (1 x 4 @ 65%)

Deadlift (6 x 3 @ 75%)

Working set. Same weight across.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
* 12 minute time cap *

* Compare to 06/28/2017

Scaling Options:

Deadlifts (185/135)

Wall Climbs (7-5-3), Seated KB Presses

OR scale rep scheme to 15-12-9 instead.

Cash Out

Xtra: Metcon (AMRAP – Reps)

Seated banded leg curls

Accumulate 150-175 reps each leg
* Use box with blue or red band. Maintain tension through entire movement.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: