WOD Monday November 8th

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

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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