WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Back Squat (5 Rep Max)

* No Pause

* Compare to 04/10/18

Back Squat (-10% for 2 x 5)

Drop Set. Remove 10% from 5RM and complete 2 x 5

Metcon

“Karen” + “Annie” (Time)

FOR TIME

50-40-30-20-10

WBS (20/14)

Double Unders

Ab Mat Sit Ups
** 20 minute time cap **

* Compare to 09/28/2017

Scaling Options:

WBS (14/10)

Singles (100-80-60-40-20)

OR

Scale Reps to 40-30-20-10

Cash Out

CORE: Metcon (AMRAP – Reps)

Core Work (Superset)

2 x 15-20 Hollow Rocks

2 x 10-12 Hanging Leg Raises (strict – no kip)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: