WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Shoulder Press (1 Rep Max)

– From rack, build to a 1-Rep max over the course of 6-7 sets. Strict – No leg drive.

– Beginner: 5 x 5, adding light weight per set.

– Rest 2:00 between heavy singles.

Metcon

35:00 – 55:00

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
Scaling Options:

L3: (95, 65)

L2: (Step Ups) (75, 55) (Knee Lifts)

L1: (Step-ups) (Light DB Press) (Abmat Sit-ups)

Cash Out

55:00 – 60:00

Metcon (AMRAP – Reps)

Ring Rows w. pause:

4 x 10-15
Rest 60s.

– Advanced: Wear a vest and Elevate feet

– Pause for 1 second at top.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: