WOD Monday October 7th

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: 400 meter run / 30 kb swings / 12 kang squats

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

1st Set: 1 Front Squat

2nd Set: 1 Power Snatch

2 . For time:

1000 meter run

10 Rounds of:

3 Front squats 155 / 103

6 Pushups on the barbell