WOD Monday April 11th

Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches

1 . Front Squat: (4 Week Program, this is your starting weights. You will go up 5-10 lbs each week.)

5 Reps @ 80% of your max

1 Rep @ 85%

3 Reps @ 82.5%

1 Rep @ 87.5%

2 . For Time:

600 Meter Run

60 Push ups

60 Pull ups

600 Meter Run

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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