Monday November 8th
Warm up – 100’ walking lunge + 10 burpees + 20 box step ups
10 rounds
4 burpee box jump overs
6 DB box step overs (2 DBs)
8 cal row
7:00 AMRAP
10 cal row
5 devil presses
3 sets:
DB bench x 12
AB wheel x 12
Wednesday November 10th
Warm up – 600 m row + 20 glute bridges + 15 jump squats
20:00 AMRAP
500 m row
20 DB snatches
10 burpees
3 rounds for time:
300 m run
20 wall balls
10 calorie echo bike
2 sets:
15 DB strict press
25 walking lunges each leg (50 steps)
Friday November 12th
Warm up- 20 calorie bike + 10 inch worms
30:00 AMRAP
1000 m row
20 calorie echo bike
10 D ball over the shoulder
100’ sled drag
Rest 5:00
5:00 AMRAP
400 m run
Max burpee to d ball clean and press over bar
CrossFit Havoc 