WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Wide Stance Box Squats (3RM)

Build every 2:00 to a heavy set of three.

Metcon

Gameday (2 Rounds for time)

Each Metcon for Time:

30 Front Squats (135, 95)

30 Lateral Burpees

Rest 7:00 (Manage your own rest)

then

30 Power Cleans (135/95)

30 Lateral Burpees
RX+: 155/105

Scaling Options:

L2: Front Squats and Power Cleans (105/75)

Regular Burpees

* Score = Each metcon for time

** 8 minute time cap for each section. (Max of 23:00 running clock for everything) **

Cash Out

Xtra: Metcon (AMRAP – Reps)

Single Leg Glute Bridge on Bench: 4 x 10 each. Rest 30s.
*With miniband if possible

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: