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
crossfithavoc.com 