WOD

Battleship CrossFit – CrossFit

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Warm-up

0:00 – 15:00

Metcon

15:00 – 45:00

Metcon (Time)

10 Rounds for Time:

12 DB hang snatch (50/35)

8 Burpee over DB

4 C2B Pull Ups
* 30:00 Time Cap

Rx+: Bar MU

L3: Pull Ups

L2: Snatch (35/25)

L1: 25/15, Banded PU

Cash Out

45:00 – 60:00

Xtra: Metcon (AMRAP – Rounds)

5 Rounds, not for time:

20 Banded Pull-aparts (underhand grip)

20 Banded OH Triceps Extensions

20 Banded Ab Pulldown

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: