WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Push Press (3RM)

Rest 2:00

– 5-6 sets to build to a 3RM.

*Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

2 Wall Climbs

2 Rope Climbs (1 Legless + 1 w. legs)

400 Meter Run
Rx+: (25’ HS walk, 2 Legless Rope Climbs)

L3: (Rope Climb with legs)

L2: (Half of Wall Climb) (Band Assisted Strict Chin-up x 5)

L1: (30 Shoulder Taps) (10 Ring Rows w. 1 ct pause)

Cash Out

Metcon (Weight)

KB Trap 3 Shrugs: 3 x 10 each
Rest 60s.

Front + Side + Behind Back

Address:

7521 Holley Circle, Panama City Beach, FL 32408

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