NEW CLASSES ARE HERE!! ENDURANCE AT 9:00 A.M. TODAY!!
WE NEED VOLUNTEERS FOR OUR COMPETITION ON AUGUST 14TH!! SIGN UP AT THE GYM!
Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work
1 . For 5 Sets:
4 Jerks
6 Strict Pull ups Or 4 weighted pull ups
*Increase weight each set/ can go from a rack
2 . 3 Rounds For Time:
15 Dumbbell Thrusters
15 Toes to Bar
15 Devil Presses
crossfithavoc.com 