Open Competitors: See you guys this Saturday or Sunday @ 11 a.m. for open workout validation. 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
- Every minute on the minute for 10 minutes:
1st minute: 2 Overhead Squats @ 85-90%
2nd minute: 3 Deadlifts @ 75-80%
2. For Time:
55 Calorie Row
110 Double Unders
55 Thrusters @ 75 / 53
A look at this weeks open workout:
CrossFit Havoc 