WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 20:00

Metcon

20:00 – 50:00

Metcon (AMRAP – Rounds)

EMOM 25:

MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s)

MINUTE 2: 10/8 Strict Ring Pull-ups

MINUTE 3: 12/8 Ring or Bar Dips

MINUTE 4: 15 SDHP (95, 65)

MINUTE 5: 10 Front Rack Reverse Lunges (95, 65) (total)
For carry, 1 KB OH/1 KB in Front Rack

On ring pull ups, alternate grip each set.

Cash Out

50:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

As Fast As Possible (AFAP):

75-50-25

Banded Pulldowns

Banded Pushdowns

*After each set complete a 30s Hollow Hold.
Work should be done quickly and in large sets.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: