Tonights Open Announcement! We will be at the gym at 8 p.m. watching it live! Open validation will be at 11 a.m. on Saturday and Sunday, Please try to come to do the workout during one of these two times.
Warm up: 10 Strict toes-to-bar, 10 Hang Power Cleans, 5 Strict toes-to-bar, 5 Hang Power Cleans
- Every 30 Sec for 5 minutes: 1 Power Clean @ 70-75 %
Rest 2 minutes
Every minute on the minute for 5 minutes: 1 Power Clean (increase weight as you go)
2. 6 Rounds For Time:
3 Muscle ups
6 Thrusters
9 Lateral Barbell Jumps (double Count)
Gymnastics Class:
Warm up: Standard
Skill/Strength:
3 x max effort pull up static hold
5 x 4 pull up negatives
4 x max effort ring holds
Workout:
Pass through/ dip/ push up… Who can last the longest?
A look at tonight’s open announcement!
CrossFit Havoc 