WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Back Squat (5 RM )

* 1st rep only paused 3 seconds

Back Squat (-15% for 2 x 5)

Drop Set. Remove 15% and complete 2 sets of 5 reps (without pause)

Metcon

Metcon (Time)

7 Rounds for Time:

7 Handstand Push Ups

7 Toes to Bar

7 Thrusters (105/75)
* 15 Minute Time Cap *

RX+: 135/95

Scaling Options:

HRPU, Wall Walks (3)

Knee Raises

Thrusters (95/65 – please do not drop 10# plates from overhead)

Cash Out

Xtra: Barbell Glute Bridges (3 x 12)

Use bench to elevate shoulders, if needed.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: