Warm up of your choice
1. Two hands anyhow: do it
2. Windmills: 5,5,5
3. 500 meter row: max effort
Warm up of your choice
1. Two hands anyhow: do it
2. Windmills: 5,5,5
3. 500 meter row: max effort
Owner of CrossFit Havoc in Palmetto, Florida View more posts
crossfithavoc.com
1. snatches off of 14″ blocks – power up to 100kg – 3 full singles @ 102
2. 8 rounds of:
115kg power clean and jerk
3 parallette hspu
115kg clean and jerk
6 pullups ( no kip)
Saturday
60,40,20 ft hs walk
60,40,20 swings @ 1.5
9:17
2 minute rest
30,20,10 kipping pullups
15,10,5 hspu
5:12