Time to Row!! ROWVEMBER is here!
Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats
1 . 2 Sets of 4 Reps: Back Squat
3 Sets of 2 Reps: Back Squat
*increase weight each set
3 . As Many Rounds As Possible in 12 Minutes:
12 Hang Power Cleans
24 Sit ups
36 Double Unders
CrossFit Havoc 