WOD

Battleship CrossFit – CrossFit

Warm-up

From 0:00 – 15:00

Weightlifting

From 15:00 – 40:00

Wide Stance Box Squats (8 x 3 @ 60% of Monday)

Every 60 seconds.

Same Bench/Box as Monday

Metcon

From 40:00 – 50:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

3 Deadlifts (185/135)

3 Box Jumps (24/20)

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps

And so on adding 3 reps to each movement..
RX+: 225/155

Scaling Options:

L2: (155, 105) (20/plates)

L1: (135, 95) (20″ step ups)

Cash Out

From 50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Pull-Throughs

4 x 20
Rest 60s between sets.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: