WOD

Battleship CrossFit – CrossFit

Warm-up

EMOM

Metcon (AMRAP – Rounds)

Every Minute on the Minute for 28 Minutes (7 Rounds):

Min 1 – 10/7 Calorie Row

Min 2 – 10 Handstand Push Ups

Min 3 – 10 Box Jumps (24/20)

Min 4 – 10 Alternating KB Snatches (53/35 – from ground each time)
* Rotate between stations every minute (start at different stations if needed)

* If you fail to complete work within 1 minute, take 1 minute off and try again OR scale movements/weights to finish in time.

* Score = Rounds successfully completed in under 1 minute (perfect score = 28)

RX+: Deficit HSPU (45# plates)

Scaling Options:

8/5 Calorie Row

Hand Release Push Ups (Strict)

Box Step Ups

DB/KB Snatches (35/26)

Cash Out

Metcon (No Measure)

06/05/18 ROMWOD (14 minutes)

Address:

Gym permanently closed

Phone Number: