WOD Friday December 18th

This Saturday @ 6 pm Havoc Holiday Party! Pot Luck and White Elephant Gift Exchange. Sign up at the gym!!

Today you have two options. We are scheduled to do “The CrossFit Total” on this coming Monday December 21st. If you will not be here on Monday and would like to do this today you can. “The CrossFit Total” is 3 attempts at a max Backsquat, Press, Deadlift. The heaviest weight for each of the three movements will make your “Total”.

Otherwise you will do what is programmed bellow.  

Warm up #11

  1. Work through these sets, not for time:

1 Set of Max Reps Strict Press @ 60% Max

1 Set of Max Reps Deadlifts @ 60% Max

1 Set of Max Reps Strict Press @ 70% Max

1 Set of Max Reps Deadlifts @ 70% Max

1 Set of Max Reps Strict Press @ 80% Max

1 Set of Max Reps Deadlifts @ 80% Max

2. Row Max: 1000 Meters

 

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