WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Bench Press (5-4-3-2-1+)

Rest 2:00

– Building to a 1RM

– Beginners: Build to a moderate set of 3 only adding weight if form permits.

Metcon

35:00 – 50:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

50 Double Unders

20 Barbell Rows (95, 65)

2 Rope Climbs
L3: (1 Rope Climb) (75, 55) DU attempts

L2: (5 Strict Band Assisted Chin-ups) (65, 45) 100 Single Unders

L1: (8 Ring Rows) (55, 35)

50 Single Unders

Cash Out

50:00 – 60:00

Xtra: Metcon (Weight)

Shoulder Circuit:

– 3 x 10-15 each

– Lateral raise + front raise + cuban press
Rest 60s between. Go light.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: