FYI: We are adding a class time on Saturdays! It is at 9:30 a.m. and we will be doing Hero Workouts! Starts this Saturday August 4th!
Warm Up: 10 Jumping Pull ups, 10 Sit ups, 10 Push ups
1. Every 2 minutes for 4 sets:
Right # of Seated Ring pull ups/ Ring pull ups/ Ring Rows
Right # of Ring Dips/ Parallel bar dips/ Bench dips
2. Every 30 seconds for 5 minutes:
Ring Muscle up/ Jumping Ring muscle up/ Static Ring hold or Parallel bar hold at top of dip
3. For Time:
2, 4, 8, 16, 32
Deadlift (Decrease weight as you go)
Toes to Bar
CrossFit Havoc 