WOD

Battleship CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3 with a running clock:

0:00-15:00 AMRAP:

600 Meter Run

90 Wall balls (20, 14)

180 Double Unders

17:00-32:00 AMRAP:

600 Meter Medball Run (20, 14)

60 DB Hang Power Cleans (50, 35)

120 Air Squats

32:00-42:00, on your own at an easy pace, Recover (No Score):

Easy Row

Easy Jog

*Perform 5 minutes of each.
1 working / 1 resting / 1 holding:

0:00 – 15:00 -Hold farmer carry 70s/53s

17:00 – 32:00 – Hang from rig

L3: (40, 30)

L2: (14, 10) (Double Under Attempts) (35, 25)

L1: (10, 8) (Single Unders) (Light DBs

Cash Out

Metcon (AMRAP – Reps)

Banded Pull-aparts: 4 x 40-50.
*Use a light band and complete 40-50 UB reps

Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: