WOD Monday November 1st

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

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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