WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Weightlifting

15:00 – 35:00

Push Jerk (1 RM)

* Can use split jerk instead if it’s more comfortable.

Beginners: Modify to Push Press: 5 x 5, adding weight if form permits.

Metcon

35:00 – 55:00

Metcon (Time)

For Time:

400m Run

15 Pull-ups

9 Hang Power Cleans (135, 95)

Rest 90s (on your own)

500m Row

15 Pull-ups

9 Hang Power Cleans (135, 95)

Rest 90s (on your own)

2:00 Bike

15 Pull-ups

9 Hang Power Cleans (135, 95)

Rest 90s (on your own)

400m Run

15 Pull-ups

9 Hang Power Cleans (135, 95)
* 20 minute time cap *

Start at different stations if needed for rowers/bikes.

RX+: C2B Pull Ups, 155/105

Scaling Options:

L3: 10 Pull-ups per round (115, 75)

L2: 10 Band Assisted Pull-ups per round (95, 65)

L1: 12 Ring Rows per round (75, 55)

Cash Out

55:00 – 60:00

DB Lateral Raises (3 x 12-15)

Rest 0:60 between sets.

Choose a weight that allows you to keep straight arms.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: