Big Thompson CrossFit WOD 16.4.7

CrossFit

Strength/Skill
Narrow Grip Bench Press 3×8 @ 45% of Bench Press
W.O.D.
KB Tabata “Mash Up” 16 rounds, : 40 seconds work / :20 seconds rest
KB Swings 70/55
KB Standing Lunges (front rack, forward lunge) 70/55

Ex: Round 1 KB Swings / rest
Round 2 KB Lunges / rest
Round 3 KB Swings / rest
Round 4 KB Lunges / rest
Etc. continue for 16 rounds

*Traditional Tabata Scoring

Don rope traverse