WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Landmine Press (4 x 8 each)

Half-Kneeling. No rest.

* Use blue walls only for landline work

Pull-ups (4 x 6 )

Strict. Rest 60s.

– Rx+:(Band Resisted Pull-ups)

Metcon

35:00 – 55:00

Metcon (Time)

Every 4:00 x 4 sets:

20 Hang Power Cleans (95, 65)

20 Front Squats (95, 65)

20 Push Presses (95, 65)
L3: (75, 55)

L2: (65, 35)

L1: (10 REPS per movement) (65, 35)

Score = slowest split

Cash Out

55:00 – 60:00

Metcon (No Measure)

Rusin Triset x 2-3 rounds:

Pass through x10

Pass aparts x10

Fave pulls x10

No rest.

Then,

Oscillatory foam roll lats x 60s each.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: