WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Push Press (1 RM)

Push Press: 1RM in 10 sets. Rest 2:00

– Beginner: 5 x 5 working technique and only adding weight if form permits

Metcon

35:00 – 55:00

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of:

20 KBS (53, 35)

1 Rope Climb

20 1-Arm KB Push Press (10 ea)

1 Rope Climb

Cash Out

55:00 – 60:00

1a: Turkish Get Up (3 x 4-6 each)

1b: KB Rows (3 x 10 each )

Split Stance KB Rows

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: