WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 -15:00

Gymnastics

15:00 – 35:00

PU: Pull-ups (4 x 5-6)

Strict Wide Grip Pull-ups: Rest 90s.

– Perform all sets with one weight or bodyweight only.

Advanced: Use Fatgripz

– Beginner: Perform 5 x 5 – partner assisted OR Ring Rows

Metcon

35:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

With 10 Minutes on the clock:

Row 1K

With the remaining time AMRAP:

20 Barbell Rows (95, 65)

10 Push Press (95, 65)
Rx+:(115, 75)

L3: (75, 55)

L2: (65, 45)

L1: (55, 35)

**Beginner: Split with a partner

OR

500m Row

DB Rows

DB Strict Press

Stagger heats by 4-5 minutes, if needed.

Cash Out

55:00 – 60:00

Curls: Barbell Curls (3 x 10 )

Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: