WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

1A: DB Floor Press ( 4 x 8-12 each)

Score = Total reps and weight used

1B: DB Lateral Raises (4 x 12-15 each)

Using light weight / odd object

Metcon

35:00 – 55:00

Metcon (Time)

5 RFT:

30 Lateral Jumps over DB/KB

20 KB/DB SDLHP

10 Single Arm DB/KB Hang Cleans (total)
* 12:00 Time Cap *

Cash Out

55:00 – 60:00

Xtra: Single Arm DB Row (3 x 8-10)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: