WOD

Battleship CrossFit – CrossFit

Warm-up

0:00 – 15:00

Gymnastics

15:00 – 30:00

Metcon (No Measure)

EMOM x 8:

Even: 20s-30s Handstand Hold

Odd: 20s-30s Pistol Practice
Alternate between the movements each round

Metcon

30:00 – 50:00

Metcon (Time)

For Time:

50-40-30-20-10

Step Ups (add weight if able)

Alt DB/KB Snatch (from ground)

Sit Ups
* 20:00 Time Cap *

RX+: V-Ups

L3: No weight for step ups

L2/L1: 40-30-20-10 only (skip 50)

Cash Out

50:00 – 60:00

Metcon (Weight)

Single Arm Overhead Hold

3 x 0:20-0:30 (each arm)
Use odd object if needed

Address:

7521 Holley Circle, Panama City Beach, FL 32408

Phone Number: