WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

Chin Ups (5 x 5-6 Reps)

Rest 90s-2:00

– BW or add weight

– Box assisted

– Goal: 5 challenging sets of 5-6 reps.

Metcon

35:00 – 50:00

Metcon (Time)

For time:

21-15-9

Push Press (135, 95)

100-75-50

Double Unders

*2 Rope Climbs after each round (ending with climbs)
Rx+:(Legless Rope Climbs)

L3: (115, 75)

L2: (95, 65) (Double Under Attempts) (10 Strict Band Assisted Pull-ups per round)

L1: (65, 45) (Single Unders) (12 Strict Ring Rows)

*12:00 Cap*

Cash Out

50:00 – 60:00

Xtra: Metcon (No Measure)

Banded Face Pull Aparts

Accumulate 100 Reps
Then Foam roll lats x 60s each

Parasympathetic breathing x 15 breaths

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: