WOD

Battleship CrossFit – CrossFit

Warm-up

EMOM

Metcon (AMRAP – Reps)

12 EMOM:

Even – 10 Strict Press (@ 50-60%)

Odd – 5/3 Strict Pull Ups
RX+: 5/3 Strict C2B Pull Ups

Scaling Options:

5/3 Negatives, Max Iso Holds, Banded Pull Ups, Ring Rows (Focus on strength!)

Metcon

Metcon (4 Rounds for time)

Every 5 Minutes for 4 Rounds (20:00 clock):

20 AKBS (53/35)

15 Burpees

10 Pull Ups
* Score = Each round for time.

Every round should be a sprint! Scale as needed to stay moving!

RX+:

10 C2B Pull Ups

Scaling Options:

AKBS (35/26)

Banded Pull Ups / Ring Rows

Cash Out

Bent Over Row (3 x 10-12)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: