Warm up # 1
1. Front Squat: 3,3
2. Back Squat: 3,3
3. Every 3 minutes for 15 minutes:
Power clean x 4
Hang squat clean x 3
Jerk x 2
Bar Muscle up x 1
WOD Monday December 8th
Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFitTags:Back squat, Bradenton, clean, Clean and jerk, Ellenton, Front squat, muscle up, Palmetto, parrish, Power clean, Workout of the Day
Published by CrossFit Havoc Palmetto, Ellenton, Parrish
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc 
i have been sick first day of feeling ok
1. 5×1 smatches from the blocks just above the knee : 165 x 1 185 x 2 205 x 1 225 x 1
2. 5 x 1 cleans from the blocks : 225 x 1 235 x 1 255 x 1 275 x 1 295 x 1
3. 3×3 snatch @ 185
4. 4×3 front squats worked up to 325 x 3 felt so slow
5. 4 x 5 strict ring dips + max effort kipping : number of kipping dips 9,7,5,3