WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

5 Deadlifts + 3 Hang Power Cleans + 1 Front Squat (1 Complex Every 90 Seconds)

Every 90 seconds for 6 Rounds (9:00 clock), perform 1 complex. Start at 55-60% of max squat clean. Build each set or every other set to a heavy complex.

Record heaviest successful complex.

Metcon

Panhandle Strong Hurricane Relief WOD (Time)

4 Rounds For Time:

3 Squat Cleans (155/105)

10 Toes to Bar

10 Burpee Over Bar

18 Deadlifts (155/105)

81 Double Unders
* 20 Minute Time Cap *

Scaling Options:

Squat Cleans (105/75) – Or power clean instead.

Knee Raises

Burpee Step Over Bar

Deadlifts (105/75)

162 Single Unders

Address:

Gym permanently closed

Phone Number: