WOD Monday July 4th

The Gym is Open from 9:00am-1:00pm. Classes at 10:30am and 12:00pm.

Warm up: bottom of squat hold, air squats, good mornings

1 . Back squat: 5 x 1 @ 95%

2 . Sisson

Complete as many rounds as possible in 20 minutes of:
1 rope climb
5 burpees
200-meter run

If you’ve got a 20-lb. vest or body armor, wear it.

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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