WOD

Battleship CrossFit – CrossFit

Warm-up

Metcon

Metcon (Time)

For total time:

Run 800m

50 Abmat Sit-ups

Rest 2:00 (on your own)

Row 750m

50 HR Push-ups

Rest 2:00 (on your own)

Run 800m

50 DB Renegade Rows (45s/25s)(Left + Right = 1 Rep)

Rest 2:00 (on your own)

Run 800 Meters Easy Recovery
* 30 minute time cap *

Stagger by 5-6 minutes if needed for equipment.

RX+: 50s/35s

Scaling Options:

L1: (35s, 15s)

Box Push-ups

Cash Out

Xtra: Metcon (No Measure)

5 Minutes of Parasympathetic Breathing

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: