WOD Thursday July 9th

Warm up: 400 meter run / 12 GHR / 12 GHSU / 12 Kang squats

  1. Front Squat: 3 x 2 @ 95%

2. 5 Rounds for time:

10 Box step ups holding dumbbells

10 Dumbbell strict presses

10 Dumbbell Squats

*Dumbbells are not made to be dropped. If you are the one in class who drops them, everyone will look at you with a shame face, and no one wants to feel that vibe. Just put them down the same way you picked them up.

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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