WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Metcon

15:00 – 60:00

A: Metcon (4 Rounds for time)

For total time:

40-30-20-10

Rowing Calories
Rest 0:90 – 2:00 between sets

Score = EACH round for time

Scaling Options:

25-20-15-10

B: Metcon (Time)

For time:

50-40-30-20-10

Unbroken Double Unders
* 10:00 Cap*

*Rest as needed between each set. If you break you must start your SET over!

Rx+:(Reps of 100-80-60-40-20)

L2: 25-20-15-10 Unbroken DUs

L1: Unbroken Single Unders

C: Metcon (Time)

For Time:

100 Calories on the Rower
* 10:00 Cap *

L2:

75 Calories for Time

L1:

50 Calories for Time

Cash Out

Xtra: Metcon (AMRAP – Reps)

100 Prone Double Leg Banded Leg Curls

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: