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 glute ham raise, 10 Empty bar overhead squats, 10 Pendlay Rows, 10 Empty bar overhead squats
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- Every minute on the minute for 10 minutes:
1st minute: 2 Overhead Squats @ 80-85%
2nd minute: 4 Deadlifts @ 70-75%
2. As many rounds as possible in 8 minutes:
8 Handstand Push ups
8 Kneeling Squat Jumps
Immediately followed by
As many reps as possible in 6 minutes:
Power Clean and Jerks @ heavier
This weeks Open Workout:
CrossFit Havoc 