WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

Bench Press (8 x 5, Building)

Sub floor press if needed

Rest 90s.

– Build to a moderate weight over the course of 8 sets.

Metcon

35:00 – 55:00

Metcon (Time)

For Time:

1,000m/750m Row

then 5 RFT:

5 Push Jerks (135/95)

5 Strict Pull Ups

5 HSPU
**BLUE WALLS ONLY FOR HSPU **

* 15:00 Time Cap *

RX+: 7 Strict PU, Strict HSPU, 155/105

L3: 105/75, HSPU to 1 mat, Strict Banded PU

L2: 95/65, HRPU, Ring Rows

L1: Row then 3RFT

Cash Out

55:00 – 60:00

XTRA: Zottaman Curls (4 x 10 )

3s descent.

45s rest.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: