WOD

Battleship CrossFit – CrossFit

Warm-up

Weightlifting

Push Jerk (1 x 5 @ 50%)

Push Jerk (1 x 5 @ 60%)

Push Jerk (5 x 4 @ 70%)

Working Set. Same weight across.

* If you did not test your 1RM on 10/26/18, use today to do so instead.

Metcon

Metcon (Time)

For Time:

40-30-20-10

Single Arm KB S2OH (53/35)

Ab Mat Sit Ups

4-3-2-1

Bar Muscle Ups
* 15 minute time cap *

RX+: Ring Muscle Ups

Scaling Options:

KB S2OH (35/26)

C2BPU, Strict PU, Kipping PU, Ring Rows

Cash Out

Carry: Metcon (Weight)

Bottoms Up KB Carry

2 x 100m
* Switch arms at turnaround.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: