WOD

Battleship CrossFit – CrossFit

Warm-up

Gymnastics

1a: Rope Climb (5 x 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.

Score = Total Reps

1b: Dips (5 x 8-10)

Strict Dips

Rest 45s

– Rx+: Ring Dips

– Rx: Bar Dips

– L3: Band Assisted Bar Dips

– L2/L1: Box Dips

Score = Total Reps

Metcon

Nutshell (Time)

For time:

25 Burpee Box Jumps (24, 20)

50 S20H (135, 95)

25 Burpee Box Jumps
L3: (115, 75)

L2: (20, 15) (95, 65)

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

*14:00 Time Cap

Cash Out

Metcon (Weight)

Light DB Shoulder Circuit #2:

3 x 15 ea.
Rest 60s.

– Lateral raise + front raise + Cuban press

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: