WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

1A: Rope Climb (5 Sets of 1-2 )

Rest 45s.

– Rx+: L-Sit Rope Climb

– Rx: Legless Rope Climb

– L3: Rope Climb w. legs

– L2/L1: Ground to standing with rope x 3 reps.

* Sub Strict Chin-ups

1B: Dips (5 x 8-10)

Rest 45s

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips

Metcon

35:00 – 55:00

Nutshell (Time)

For time:

25 Burpee Box Jumps (24, 20)

50 S20H (135, 95)

25 Burpee Box Jumps
* Compare to 10/08/2019

* 14:00 Time Cap

L3: (115, 75)

L2: (95, 65)

L1: (Burpees No Box) (65, 45)

Cash Out

55:00 – 60:00

Xtra: Metcon (Weight)

Light DB Shoulder Circuit #2:

– Lateral raise + front raise + Cuban press
3 x 15 ea.

Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: