WOD Monday May 1st

Warm up: 1 Minute on bike/ 30 seconds of air squats/ 10 glute ham sit up/ 10 glute ham raise

1 . Every 1:45 for 4 Sets:

2 Pause Squats (same weight accross)

*Increase weight for Back Squats

Every 1:45 for 4 Sets:

2 Back Squats (same weight accross)

2 . For Time:

300 Meter run

6 power clean and jerks

200 meter run

4 power clean and jerks

100 meter run

2 power clean and jerks

* Don’t go up in weight. Start heavy and stay heavy.

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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