WOD

Battleship CrossFit – CrossFit

Warm-up

Metcon

RX: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

SC: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

MSTR: Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Cash Out

Metcon (AMRAP – Reps)

Banded Triceps Complex:

50 Pushdowns

50 Supinated Grip Pushdowns

50 Banded OH Triceps
*Goal to do all 150 reps with minimal rest

Address:

7521 Holley Circle, Panama City Beach, FL 32408

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