WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Gymnastics

15:00 – 30:00

Metcon (No Measure)

30s On / 30s Off for 8 Minutes:

EVEN Minutes: Toes to Bar

ODD Minutes: Handstand Push Ups
RX+: Strict T2B, Strict HSPU

L3: Hanging Straight Leg Raises, HSPU to 1 Mat

L2/L1: Hanging Knee Raises, Wall Walk + Hold

Metcon

30:00 – 55:00

***REST 2:00 BETWEEN WODs***

Metcon (AMRAP – Rounds and Reps)

10 AMRAP:

5-10-15-20-25…etc.

DB Hang Power Cleans (50s, 35s)

Air Squats
L3: 45/30s

L2: 30/25s

L1: 25/20s

Metcon (AMRAP – Rounds and Reps)

10 AMRAP:

5-10-15-20-25…etc.

Calorie Row

Wall Ball Shots (20/14)
L3: 14/10

L2/L1: 10/8

Cash Out

55:00 – 60:00

Metcon (Weight)

Rolling Tricep Extensions

3 x 10-12

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: