WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Skill

15:00 – 35:00

Close Grip Chin Up (3 Rep Max)

Record heaviest set of 3.

Rest 2:00

– L3: Bodyweight 6 x 3. Rest 90s.

– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.

Metcon

35:00 – 55:00

Metcon (No Measure)

AFAP, but not for time:

21-15-9

DB Hang Power Cleans (50, 35)

Push-ups on Dumbbells

Then,

21-15-9

DB Floor Press (50, 35) (Neutral Grip)

*50 Banded pull-aparts after each set (pronated grip)
L3: (45, 30)

L2: (35, 25) (Box Push-ups)

L1: (25, 20) (Box Push-ups)

22:00 Time Cap on this work

Cash Out

55:00 – 60:00

Metcon (No Measure)

World’s Greatest Stretch x 30s each pose

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: