WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 40:00

Box Jumps (5 x 3)

Seated. Every 60s.

Sumo Deadlift (6 x 3 @ 60%)

Against a band

Every 60s.

– Reset reps

Metcon

40:00 – 55:00

*COMPARE TO 06/13/2018*

800m: 800m Run (Time)

Max Effort 800m Run
Goal = Under 4 minutes

* Rest 2:00 Minutes

(Clock 0:00 – 6:00)

400M: 400m Run (Time)

Max Effort 400m Run
Goal = Under 2 Minutes

* Rest 1 Minute

(Clock from 6:00 – 9:00)

200M: Metcon (Time)

200m Sprint
Goal = Under 1 Minute

* Rest 1 Minute

(Clock 9:00 – 11:00)

100M: Metcon (Time)

100m Sprint
Goal = Under 30 Seconds

* Rest 1 Minute

(Clock 11:00 – 12:00)

Cash Out

55:00 – 60:00

Xtra: Metcon (Weight)

Forward + Reverse Lunges

3 x 16 each side
Forward + backward = 2 reps

Rest 45s

L1: DB Split Squats:

3 x 10 ea. Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: