• Events coming up:
  • Saturday June 11th: Head over to CrossFit Lakewood Ranch to watch many of your Havoc Crew compete at the Double Dare competition!
  • Saturday and Sunday June 18-19th: USAW Sports Performance Coach Course with Danny Camargo. (the gym will be closed this weekend to host this event.)

Warm up: 2 rounds of – Seated good mornings x 15 / 45 second bottom of air squat hold

  1. Front squat: 5 x 2 @ 80%

2. Bench press: 2,2,2 ( go up in weight on each set)

3. For time:

600 meter row

400 meter run

What is the difference between the first and second wave of snatches?

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