WOD Monday January 4th

Warm up: 2 minutes on a thing / 10 Kang squats / 15 GHD sit ups

  1. Back squat: 3 x 5 @ 80%

2. Every minute on the minute for 8 minutes:

6 Thrusters or Dumbbell thrusters

6 Box jump overs

Directly into every minute on the minute for 4 minutes:

8 Wallballs + 8 Burpees

*You can choose a higher or lower number depending on how hard you feel like trying 

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: