WOD

Battleship CrossFit – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Reps)

Tabata

(0:20 work / 0:10 Rest for 8 Rounds EACH):

* SDHP (95/65)

* Box Jumps (24/20)

* Bench Press (95/65)

* Plate Overhead Lunges (35/25)
* Stay at each station for full 8 rounds before moving on to next station.

* Rest 2 minutes between exercise transitions

* Score = TOTAL Reps

Scaling Options:

SDHP (80/55)

Box Step Ups

Plate Lunges (25/15)

Bench Press (empty bar)

Cash Out

Metcon (No Measure)

Get “Swole & Flexy” with 04/29/18 ROMWOD

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7521 Holley Circle, Panama City Beach, FL 32408

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