WOD

Battleship CrossFit – CrossFit

 

Warm-up

Gymnastics

** Choose ONE option based on your current skill level. 5-10 minutes for skill work **

A: Chest-To-Bar Pull-ups (3 Sets of Max Unbroken Strict C2B Pull Ups)

* 3 Sets for Total Reps

* Double Overhand Grip

B: Pull-ups (3 Sets of Max Unbroken Strict Pull Ups)

* 3 Sets for Total Reps

* Double Overhand Grip

C: Metcon (3 Rounds for time)

3 x Max Static Holds
3 attempts at max hold with chin over bar

Score each attempt

Speed / Conditioning

Metcon (8 Rounds for time)

Every 2:00 for 16:00 Minutes:

100m Sprint
* Score = Each Round for Time

** Make sure you are completely warmed up before sprinting 100%. Start out slower if needed and build speed in later rounds.

Scaling Options:

Row 150m

OR

Scale Run to 5-6 Rounds

Cash Out

Metcon (No Measure)

08.05.2018 ROMWOD (16 minutes)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: