WOD Thursday January 9th

Warm up: 1000 meter row. 1000 on the dot gets a free Fitaid! (coach has to verify)

  1. Every 2 minutes for 12 minutes:

5 Thrusters / 10 Box jumps / 5 Thrusters  (Adjust the reps to fit a 1 to 1 work rest ratio)

2. For time:

500 meter row

20 Burpees over the rower


Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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