WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

1A: Single Arm DB Bench Press (4 x 6-8 Each)

No rest.

1B: Inverted Row (4 x 10-15)

Rest 60s
Rest 60s

Metcon

35:00 – 55:00

Metcon (Time)

4 Rounds of:

200m Run

15 T2B

15 Double KB Clean + S2OH (53s/35s)

*REST 60s (on your own)
*Score = Clock time (include rest)

* 20:00 Time Cap

L3: 35s/26s, Knee Raises

L2: 26s/18s, Abmat Sit-ups

L1: AKBS instead of clean/S2OH

Cash Out

55:00 – 60:00

Xtra: Metcon (AMRAP – Reps)

Reverse grip banded triceps pushdown: 3 x 25.
Rest 60s.

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: