WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

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

No rest.
Slightly heavier than last week

1B: Inverted Row (4 x 12)

Rest 60s

Metcon

35:00 – 55:00

Metcon (Time)

5 RFT:

15 Push Press (105/75)

15 Box Jumps (24, 20)

15 T2B
* 20:00 Time Cap *

Rx+: (135, 95) (Add 3/2 Ring MU after each round)

L3: (95/65)

L2: (80/55) (Box Step Ups) (Knee lifts)

L1: (65/45) (Sit Ups)

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: