WOD Friday February 24th

Last CrossFit Class is at 5:30 p.m. Today.

We will be doing the Open Workout at 6:30 p.m. Click for Details.

Warm up: 2 Minutes on a machine / 3 Rounds of: 3 muscle  clean / 3 front squat / 3 hang clean

1 . Every Minute on the Minute for 20 Minutes:

1st Minute: 1 Full Clean (Increase weight as you go)

2nd Minute: 30 Seconds Glute Ham Sit ups to Straight add weight if you want

2 . 3 Rounds for Time:

8 Muscle Ups

16 Dumbbell Lunges

24 Calories on a thing

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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