WOD Monday July 2nd

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds

  1. Every 90 seconds for 5 sets:
  2. 3 second paused front squat: x 2 reps ( 70% of max )

    Go up in weight

2. Every 90 seconds for 5 sets:

Back squat x 2 reps ( 85% of max )

3. For time using one kettlebell:

20 Sumo deadlift highpulls

30 Swings

40 Pushups with hands on ball of Bell

30 Swings

20 Sumo deadlift highpulls

Summer is hot. 

 

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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