WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Snatch Pull + Hang Snatch (1 EMOM for 8 Minutes)

Hang snatch can be power or squat snatch.

Warm up to 65-70% and build each set or every other set, working to a heavy single.

Goal is to complete 8 singles above 65%.

Metcon

Metcon (4 Rounds for time)

Every 4 Minutes for 16 Minutes:

24 Double Unders

12 Right Arm KB Hang Snatch (53/35)

24 Double Unders

12 Left Arm KB Hang Snatch (53/35)
* Score = EACH round for time. Any time left over is rest.

RX+:

36 DUs

18 KB Hang Power Snatch Right (53/35)

36 DUs

18 KB Hang Power Snatch Left (53/35)

Scaling Options:

48 Single Unders (each)

KB Hang Snatch (35/26)

*Please do not drop KBs!

Core Work

Metcon (No Measure)

Tabata Core:

Hollow Hold

Superman Hold
0:20 on / 0:10 off for 8 total rounds (alternate each round)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: