WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Bench Press (1 RM)

Rest 2:00

Beginner: 5 x 5, adding weight each. Rest 2:00

*In between sets complete 20 Banded Pull-aparts.

Metcon

Metcon (Time)

5 RFT:

10 T2B

10 S20H (135, 95)

200 Meter Run
*18:00 Cap*

Rx+:(155, 105)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Cash Out

Metcon (AMRAP – Reps)

Accumulate:

150-200 (total) Single Arm Banded Pushdowns

Metcon (AMRAP – Reps)

Accumulate 75-100 KB Curls

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: