WOD Tuesday September 6th

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

We have Journey of Freedon shirts at the gym for sale. $20.00 per shirt, all procedes go to the Disposable Heros Project.

 http://www.facebook.com/JourneyOfFreedom  

http://www.altus.af.mil/news/story.asp?id=123268981

http://www.kfor.com/videobeta/?watchId=ff284710-cd7c-4063-b812-cf3f2ce7675b\

Warm up # 5

1. Weighted pullup: 5,4,3,2,1

2. 5 rounds for time of:

Back squat x 3 @ 80% of 1 your rep max

Muscle ups x 5

 

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

3 thoughts on “WOD Tuesday September 6th”

  2. “Goliath”
    3 rounds for time of:
    1 back squat @ 180 kilos
    2 Muscle ups
    3 Snatch @ 90 kilos
    4 Ring Handstand pushups
    8:34

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