WOD Monday September 8th


Warm up: 2 Rounds of: Kang squats x 6 / Single leg RDL x 6 each leg

1 . Every Two minutes for 5 Sets Each, Alternating sets:

1st Set: 3 Front Squats

2nd Set: 1 Power Snatch

(Can be sets across OR increasing weight)

2. For time:

50 Sit ups

50 Pushups

50 Air squats

  • Begin every minute with 1 Power snatch @ 75%

3. If you make a giant chalky mess from doing pushups take 15 seconds and mop up your spot.

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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