WOD Thursday October 10th

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: 15 Pushups / 15 Bench dips

1. Bench Press: 10, 10, 10

2. Medicine ball plank: 1 minute on 1 minute off for 8 minutes

(Plank with both hands on top of the hard medicine balls)

3. Max calories on the bike or rower in 3 minutes