Double Under Clinic on October 4th: Get signed up at the gym! First 20 people will get a jump rope.
Warm up: 10 Single leg hip bridge, 10 GHD sit ups, 10 Glute ham raise, 10 Empty bar overhead squats
- Overhead Squat: 20 minutes to find a 3 Rep Max
2. As many rounds as possible in 12 minutes:
4 Hang Power Cleans
4 Shoulder-to-overhead
4 Front Squats
40 Double Unders
CrossFit Havoc 