WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

Deadlift (Heavy 5)

Build to moderate/heavy set of 5 for the day.

Rest 2:00

– Focus on perfect technique

Metcon

35:00 – 50:00

Metcon (AMRAP – Rounds and Reps)

10 AMRAP:

2-4-6-8-10-12…etc.

Deadlifts (185/135)

Pull Ups
RX+: 225/155, C2B PU

L3: 135/95

L2: Banded PU/Ring Rows

L1: DB Bent Rows in place of PU

Cash Out

50:00 – 60:00

Xtra: DB Split Squats (3 x 8 each)

Rear foot elevated optional.

Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: