WOD Monday December 4th

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


Kettlebell Swings

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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