WOD

Battleship CrossFit – CrossFit

Warm-up

0:00-15:00

Strength

15:00-35:00

1: Power Snatch + OHS (Challenging set of 1 PS + 3 OHS)

Build to challenging set of the complex: 1 Power Snatch + 3 OHS. Rest 2 minutes

Metcon

35:00-50:00

The Departed (AMRAP – Reps)

In a 5 Minute Window:

500 Meter Row

With the remaining time AMRAP:

Squat Snatches (115, 75)
*Score = total squat snatches

Rx+:(135, 95)

L3: (95, 65)

L2: (Power Snatch + OHS) (75, 55)

L1: (75, 55 Thrusters)

Cash Out

50:00 – 60:00

Glute Hip Thrust (5 second hold: 3 x 8-10)

Rest 60s

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: