WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Metcon

15:00 – 55:00

Metcon (Time)

For time:

400 Meter Run

100 DB Renegade Rows (35s/25s – total reps)

800 Meter Run

100 HRPU

1200 Meter Run

100 Air Squats

1 Mile Run

100 Abmat Sit-ups
* 30:00 Time Cap *

L3: 30s/20s

L2: 20s/10s

L1: (50 Reps per movement, Run 200m/400m/800m or Row)

Cash Out

55:00 – 60:00

Xtra: Bicep 21s (3 x 21)

Rest 60s.

Then,

Foam Roll Calves x 60s each side.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: