WOD Monday May 1st

Who won this weeks and MONTHS Rowing Challenge!? Watch @crossfithavoc Instagram for announcement! 

INFO:

  • New Month! New Challenge! Running The Havoc Loop! Who will be this weeks winner?
  • Our 7am class is now our 30 minute CardioBlast Class!
  • Time to sign up for our specialty classes! Stretch & Flex w/ Alicia, Gymnastics w/ Tracy, or Weightlifting w/ Jim. All just $40 a month for All Access members and $60 a month for Open gym or Non-members! Click for class times!

Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups

  1. Back Squat: 10 x 1 (10 sets of 1 rep) @ 90-95% of your max

2. 3 Rounds for Time:

20 Push ups

20 Pull ups

400 Meter Run

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