WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Skill

15:00 – 30:00

Metcon (No Measure)

Gymnastics Skill Work:

Spend 10 minutes on ONE gymnastics skill.
– This should be the same skill as last week to ensure we are making progress.

Metcon

30:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

25 Bar Facing Burpees

50 Double Unders

25 Power Snatch (95, 65)
RX+: 105/75

L3: (75, 55)

L2: (65, 45)

L1: (55, 35) (Regular Burpees)

Cash Out

55:00 – 60:00

Xtra: Metcon (No Measure)

L-Sit Hold:

4 Intervals of 10s – 20s on/40s off.
Using paralettes, rings, boxes, etc. Modify to tuck position.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: