WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

Single Leg KB RDL (4 x 10 each)

Perform single leg w/KB or DB. Use support if needed.

Rest 30s.

Metcon

35:00 – 55:00

DB/KB “Chief” (AMRAP – Rounds and Reps)

3:00 AMRAP:

3 DB/KB Power Cleans (each side)

6 Push Ups

9 Air Squats
* Rest 1:00 between rounds and repeat for a total of 5 rounds (19:00 Clock)

* Pick up where you left off each round

Mod: Hang Power Cleans or Single Arm Swings, Elevated Push Ups

Cash Out

55:00 – 60:00

Xtra: Metcon (Weight)

DB/KB Calf Raises

Accumulate AMRAP in 4:00

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: