WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 40:00

Sumo Deadlift (1RM)

Against a band

Build to 1RM in 10 sets. Rest 1:30-2:00

– Goal: 85% of 1RM (without a band)

Metcon

40:00 – 55:00

BCF Benchmark 4 (AMRAP – Rounds and Reps)

AMRAP 10:

10 Russian KBS(70, 53)

10 Goblet Squats (70, 53)

10 Burpees
L3: (53, 35)

L2: (45, 30)

L1: (35, 25) (Up Downs)

Cash Out

55:00 – 60:00

Metcon (No Measure)

Glute March x 5:00 max reps

Active Straight Leg Raises x 60s each

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: