WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Front Squat (1 x 5 @ 55%)

Front Squat (1 x 5 @ 65%)

Front Squat (6 x 3 @ 75%)

Work set. Same weight across all sets.

If you did not test your 1rm on 07/27, use this time to test it.

Metcon

2018 CF Games Masters / Teens “Complex Fran” (Time)

For Time:

7 Bar Muscle ups

7 Chest to Bar Pull Ups

7 Pull Ups

21 Thrusters (95/65)

5 Bar Muscle ups

5 Chest to Bar Pull Ups

5 Pull Ups

15 Thrusters (95/65)

3 Bar Muscle ups

3 Chest to Bar Pull Ups

3 Pull Ups

9 Thrusters (95/65)
** 12 Minute Time Cap **

Scaling Options:

Scale pull up variation as needed, but make it challenging. If you can do C2BPU, split reps between C2B and regular pull ups. If using a band, try to make contact with bar (C2B) if possible for some reps.

Thrusters (80/55)

Cash Out

Barbell Glute Bridges (3 x 10)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: