WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Metcon

15:00 – 50:00

Southie Shuffle (Time)

For time:

400m Run

21 Power Snatches (115,75)

300m Run

21 Box Jumps

200m Medball Run (20, 14)

*Rest 2 Minutes (on your own)*

400m Run

15 Power Snatches

300m Run

15 Box Jumps (24/20)

200m Medball Run (20, 14)

*Rest 2 Minutes (on your own)*

400m Run

9 Power Snatches

300m Run

9 Box Jumps (24/20)

200m Medball Run (20, 14)
* 30:00 Time Cap *

Rx+:(135, 95) (30/20# WB)

L3: (95, 65)

L2: (75, 55)

L1: (65, 45) (No medball)

Cash Out

50:00 – 60:00

Metcon (AMRAP – Reps)

SUPERSET:

1a) Banded Tricep Pushdowns: 3 x max reps. No rest.

1b) Banded Hammer Curls: 3 x max reps. Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: