Holiday Party December 18th at 6pm!
Warm up: 500 meter row, good mornings, glute ham raise, sit ups
1 . 5 Sets of:
2 Deadlifts
10-15 Glute ham sit ups
2 . 3 Rounds For Total Reps(NOT TIME):
Unbroken set of Wallballs
Unbroken set of Pull ups or Muscle ups
Calories on Rower in 2 Minutes
(Score is total reps from all three rounds. Example: round 1 – 15 wall balls + 10 pull ups + 16 Calories= 41 reps, round 2 – same, round 3 – same. Total points = 123)
CrossFit Havoc 