WOD Friday March 30th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

 

Warm up: Pushups x 20 / Pullups x 10

  1. Every 2 minutes for 16 minutes:

Bench press x 3 + 6 Plyo pushups

2. 200 meter row x 4 sprints  ( 1 minute rest between efforts )

Recover

3. 100 Meter row x 4 sprints ( 1 minute between efforts )

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