WOD Friday October 21st

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit, Workout of the DayTags:, , , , , , , ,

This Sunday 11:30! Havoc Games Practice! Get a Partner or Get with your Partner and Workout!

The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st!

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Warm up: 500 Meter Row, Rope Climb Technique

  1. Max Rope Climbs in 5 min

2. Every minute on the minute for 24 minutes:

1st: 30 Sec of Ball Slams

2nd: 4 Lunges (2 per leg, HEAVY!)

3rd: 4-10 Toes to bar (Pick a number and stick to it)

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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