WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Strength

15:00 – 35:00

***SUPERSET 1A & 1B ***

1a: Half Kneeling KB/DB Press (4 x 5 each)

Rest 45s

1b: Gorilla Rows (4 x 6 each)

Singe arm DB/KB

Rest 45s.

Metcon

30:00 – 50:00

Metcon (AMRAP – Reps)

Every 3:00, Complete:

60 Double Unders

30 Russian Swings

Max Rep Single Arm Thrusters (switch arms as needed)
* Rest 90s between rounds.

* Repeat for a total of 4 Rounds

* Score = Total Thrusters

L3: DU Attempts

L2: 120 Singles

L1: 60 Singles or Penguin Jumps/jumping jacks

Cash Out

50:00 – 60:00

Metcon (No Measure)

Tabata (0:20 on / 0:10 off):

A – Hollow Rocks or Hollow Hold

B – Superman Hold
Alternate between the 2 movements each round for a total of 8 rounds (4:00 Clock)

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: