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 2 Reps: Back Squat
3 Sets of 1 Reps: Back Squat
*increase weight each set
3 . 6 Rounds for Time:
10 Pull ups
6 Clean and Jerks
CrossFit Havoc 