WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Metcon

15:00 – 50:00

Metcon (AMRAP – Reps)

5 Rounds x 60s each station with a partner for max reps:

1) Wall balls (20, 14)

2) SDHP (53, 35)

3) Row for Calories

4) Ground to Overhead with a plate (45, 25)

5) Front Rack Carry (53, 35)

6) Rest x 60 seconds
*Score = total reps

*Split into 30s of work per athlete

*Athlete choice of scaling today

Cash Out

50:00 – 60:00

Metcon (AMRAP – Reps)

Double Leg Banded Hamstring Curls: 3 x 30-50. Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: