WOD Friday October 25th

CrossFit Havoc Palmetto, Ellenton, Parrish Leave a comment

Warm up: 50 kettlebell figure 8’s

1. Deadlift: 5 sets of 4 @ 80%
2. Workout 20.3 / Workout 18.4Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups♀ 155 lb. ♂ 225 lb.

Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set

♀ 225 lb. ♂ 315 lb.

Time cap: 9 minutes

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