WOD Tuesday January 3rd

Click to see what is New for 2017!

Are you Loyal? Thanks to the following members who have now been in the Havoc Loyalty Program for 1 Year! Thank you: Alicia B, Ani S, Anthony R, Chris R, Dan B, Dana H, Diana L, Jeremy L, Lauren B, Lisa D, Michael D, Mike M, Nancy K, Sam T, Stirling S, and Todd N! Enjoy your new discounted membership rate! Click here to find out how you can join! 

New Year Special For Havoc Members! Get two weeks of either Gymnastics or Weightlifting for FREE! Gymnastics starts tonight at 6:00 p.m.!

Warm up: 500 Meter Row, Then 2 Rounds: 6 Heaving Snatch Balance, 6 High Hang Power Snatch, 6 Knees to Elbow

  1. Every 30 Seconds for 5 minutes:

1 Power Snatch (same weight all sets)

Rest 2 minutes

Every minute on the minute for 8 minutes:

1 Power Snatch + 1 Full Snatch (Increase weight as you go)

2. On a 16 minute timer:

Start with an 800 Meter Run

At the 6 minute mark do As many Rounds as possible in 10 minutes of:

12 Pull ups

6 Front Squats

3 Toes to Bar


Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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