WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 20:00

Metcon

20:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:

0:00-10:00 AMRAP:

10 Deadlifts (155, 105)

10 Box Jumps w. step down (24, 20)

10 Wallballs (20, 14)

12:00-24:00 AMRAP:

8 Front Squats (155, 105)

8 Box Jump Overs (24, 20)

8 C2B Pull-ups

26:00-32:00 RECOVER:

Easy Jog or Row for Recovery (No Score)
*One athlete completes a full round at a time

L3: (135, 95) (Pull-ups)

L2: (115, 75) (Step Ups/Overs) (14, 10) (Band Assisted Pull-ups)

L1: (95, 65) (Step-ups) (10, 8) (Ring Rows)

Cash Out

55:00 – 60:00

Metcon (No Measure)

“Recovery”

5 Minutes of Parasympathetic Breathing

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: