WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 20:00

Metcon

20:00 – 50:00

Metcon (AMRAP – Rounds and Reps)

With a running clock with a partner:

0:00-20:00

30 SDHP (95, 65)

30 Wall balls (20, 14)

150 Double Unders

30 Barbell Rows (95, 65)

30 Push-ups

20:00-30:00 “Recovery”

Row, Bike, Sledpull at 50% effort (conversational)
L3: (75, 55)

L2: (65, 45) (14, 10) (Double Under Attempts) (Box Push-ups)

L1: (55, 35) (10, 8) (Single Unders) (Box Push-ups)

Cash Out

50:00 – 60:00

Metcon (No Measure)

Choose 1 between 1a/1b and 1 between 2a/2b done as a superset:

1a) Weighted Straight Leg Sit-ups: 4 x 15.

1b) Elbow Plank: 4 x 30s.

OR

2a) Banded pull-aparts: 4 x 50.

2b) Banded Facepull-aparts: 4 x 25.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: