WOD

Battleship CrossFit – Personal Training

Metcon

Metcon (Time)

In honor of the 133 EOD warriors who have lost their life since 9/11

FOR TIME:

**In a 20# / 14# Vest or Body Armor**

65 Front Squats (135/95)

65 Kettle Bell Swings (70/53)

16 Partner Over Burpees

400 Meter Run (Together – In Honor of Chief Jason Finan)

65 Hang Power Cleans (135/95)

65 Single Arm Kettle Bell Press (53/35)

16 Partner Over Burpees

400 Meter Run (Together – In Honor of Senior Chief Scott Dayton)

65 Chest to Bar Pull Ups

65 Box Jumps (30/24)

16 Partner Over Burpees

400 Meter Run (Together – In Honor of SSgt David Lyon)

65 Push Ups (Chest to Deck!)

65 “Pendlay” Barbell Rows (135/95)

16 Partner Over Burpees
Scaling Options:

Front Squats/Cleans/Rows (95/65)

KBS (53/35)

KB Presses (35/26)

Pull Ups (Kipping / Banded / Ring Rows)

Box Step Ups

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: