WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Skill

15:00 – 30:00

Pull-ups (5 x 2.2.2)

Strict Pull-ups Clusters.

shoulder width grip: 5 x 2.2.2 (10s).

Rest 2:00.

– Adv: Add weight

– Int: Bodyweight

– Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring Rows.

Metcon

30:00 – 55:00

Metcon (Time)

5 RFT:

20 Push-ups

20 Barbell Rows (95, 65)

20 Abmat Sit-ups

20 Push Press (95, 65)
22:00 Cap

Rx+:(Start each round with 5/3 Ring Muscle-ups)

L3: (75, 55)

L2: (Box Push-ups) (65, 45)

L1: (12-15 Reps per movement) (Box Push-ups) (55, 35)

Cash Out

55:00 – 60:00

Seated DB Cleans (3 x 15)

Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: