WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

A: Metcon (Weight)

AFAP, but not for time:

100 DB Bench Press

100 1-Arm DB Rows (50 each side)

100 Abmat Sit-ups
Score = DB bench weight

*All work is done before moving to next movement.

L2: (60-75 reps each)

L1: (30-50 reps each)

Metcon

35:00 – 55:00

Metcon (Time)

For time:

200-300-400-600

Meter Run

40-30-20-10

Wall balls (20, 14)
L2: (14, 10)

L1: (10, 8)

18:00 Time Cap

Cash Out

55:00 – 60:00

Xtra: Metcon (Weight)

Trap 3 KB Shrugs:

3 x 10-10-10.
Rest 60s.

– Front + Side + Behind Back

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: