SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!
Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House.
The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Warm up: 500 Meter Row, Then: 15 Glute Ham Raise, 20 Air Squats, 15 Sit ups
1. Every 3 minutes one set of Back Squats: (15 minutes total)
9, 7, 5, 3, 1
*Start your set of 10 between 60-70% of your max and work up in weight
2. For Time:
10, 20, 30
Burpees
Kettlebell Swings
CrossFit Havoc 