WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 20:00

Strength

20:00 – 40:00

Squat Clean (Build to Heavy Single)

Build to a 1RM in 10 sets.

– Sets should look like – 3-3-2-2-1-1-1-1..

Metcon

40:00 – 50:00

BCF Benchmark #1 (AMRAP – Rounds and Reps)

AMRAP 7:

12 Bar Facing Burpees

6 Squat Cleans (185, 125)
– Goal: Hard Effort – 90%. Cleans should be heavy today & done fast singles.

Rx+:(205, 135)

L3: (155, 105)

L2: (135, 95)

L1: (115, 75)

Cash Out

50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Ab Pulldowns: 4 x 15.
Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: