WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Thruster (Build to 1RM)

1RM in 10 sets from the rack.

Rest 0:90 – 2:00

Beginner: Heavy set of 3 from the Rack.

Metcon

35:00 – 45:00

Jim Beam (Time)

For time:

9-15-21

Thrusters (95, 65)

Bar Facing Burpees
*9:00 Time Cap *

L3: (75, 55)

L2: (65, 45)

L1: (55, 35) (Burpees)

Cash Out

45:00 – 60:00

Metcon (Weight)

3-5 Sets of:

Crossbody Carry x 50m

—-

Then accumulate Prone Banded Hamstring Curls x 100
Carry AHAP

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: