WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Bench Press (4 x 5)

Close Grip Bench Press

Rest 45s.

– Start at 60% set 1, 70% set 2, 80% for set 3, 85% set 4.

Rope Climb (4 x 1-2)

1b) Legless Rope Climb: 4 x 1-2. Rest 45s.

Rx: (Rope Climb with legs)

L2/L1: (Ground to standing x 2-3 reps per set)

Metcon

35:00 – 55:00

Metcon (Time)

For time:

9-15-21

Hang Power Snatch (95, 65)

T2B

*400 Meter run after each set
Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45) (Knee Lifts)

L1: (Empty Bar) (Abmat Sit-ups)

*16:00 Cap

Cash Out

55:00 – 60:00

Metcon (Weight)

DB Pullovers
4 x 12.

Rest 60s

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: