WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Push Jerk (3/5 x 3 @ 75-80%)

From Rack, 5 x 3 @75-80% of 3/29.

– Every 90s.

– Reset on each rep.

Metcon

35:00 – 60:00

Metcon (4 Rounds for time)

4 Rounds of:

8/5 Strict C2B Pull-ups

20 DB Alt. Step-ups (35, 25 on 20″ box)

400m Run
Score = Each round for time. Rest 1:1.

L3: (6/4 Strict Pull-ups per round) (30, 20)

L2: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)

L1: (8 Ring Rows per round)

* 25:00 Time Cap

Cash Out

60:00 +

Xtra: Metcon (AMRAP – Reps)

Banded Back Complex:

50 Pulldowns

50 Banded Facepull-aparts

50 Banded pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: