Warm up # 3
1. Bench press: 2 reps every minute on the minute for 10 minutes
2. 3 Rounds for time of:
250 meter row
15 box jumps @ 24″/ 20″
5 Hang snatches (yes you have to squat) @ 115 lbs
Warm up # 3
1. Bench press: 2 reps every minute on the minute for 10 minutes
2. 3 Rounds for time of:
250 meter row
15 box jumps @ 24″/ 20″
5 Hang snatches (yes you have to squat) @ 115 lbs
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
3 rounds:250 row, 15 box jumps, 155 hang snatch x 5 – 9:58
4 rounds: 15 wallballs , 30 double unders 9:53
amrap in 10 minutes:
1 ,2,3,4,5,6,7,8,9 ring dips (no kipping)
2,4,6,8,10,12,14,16 155 deadlift
all 3 met cons in a row