WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Metcon

15:00 – 40:00

Metcon (Time)

For time:

9-8-7-6-5-4-3-2-1

Hang Power Cleans (135, 95)

Strict Chin-ups

*200 Meter Run after each set
*20:00 Cap*

L3: (115, 75)

L2: (95, 65) (Band Assisted Strict Chin-ups)

L1: (75, 55) (DB Hammer Curls for Pull-ups today – light)

Weightlifting

40:00 – 55:00

A: Inverted Rows (3 x 12)

Supinated Grip

Rest 30s.

B: DB Bench Press (3 x 12)

Slight Decline

Neutral Grip

Rest 30s.

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Banded Facepull-aparts: 5 Minutes of Max Reps.
*Every time you stop complete 10 second hollow hold

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: