The Tampa Bay Games is this Saturday, September 1st. The gym will be closed so come on by and hang out! Click for more info.
Warm up: 10 Ring Rows, 30 sec handstand or plank hold
1. Every 3 minutes for 4 sets:
Right # Weighted Pull up, Strict Pull up, Australian Pull up
Right # of Seconds of Double KB or DB Overhead Hold
2. As many Rounds as possible in 14 minutes:
7 Taters
7 Lateral Switch steps between two plates
7 Sit up Presses w/ a plate (touch floor behind head and press to ceiling at top of sit up)
7 Burpees w/ hop to plate
CrossFit Havoc 