WOD Friday October 2nd

Join our team! Get certified Oct. 12-13 at CrossFit Havoc

Hey Guys we are hosting a MACE FIT Certification at the gym, it’s a great way to introduce a new stimulus into your training. Check it out!

Warm up: GHR x 12 / Banded good mornings x 12 /

1 . Every 3 minutes for 12 minutes:

Deadlift x 8 reps

2. 3 Rounds for time:

8 Power cleans

12 Burpees

One of the best deadlift videos ever.