WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

1A: DB Bench Press (2/5 x 8)

1a) DB Bench Press with a rotation:

Rest 30s.

1B: KB Rows (2/5 x 8)

1b) Iso-dynamic KB Rows, 8 each

Rest 30s.

Metcon

35:00 – 55:00

Metcon (Time)

For time:

40 KBS (53, 35)

4 Rope Climbs

30 KBS

3 Rope Climbs

20 KBS

2 Rope Climbs

10 KBS

1 Rope Climb
Rx+:(70, 53) (Legless Rope Climbs)

L3: (Rope Climbs of 3-2-1-1)

L2: (35,26) (Complete 2-3 Total Rope Climbs then switch to 15 Ring Rows each round)

L1: (35, 26 Russian Swings) (10 Ring Rows each round)

*18:00 Cap*

Cash Out

55:00 – 60:00

Metcon (Weight)

Prone Rear Lateral Raise 21s:

3 x 7-7-7.
Rest 60s.

7 pronated grip + 7 neutral grip + 7 supinated grip

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: