WOD Monday September 11th

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 2 Minute on bike/ 10 Glute Back Extensions / 10 Sit ups / 5 Empty Bar Behind the neck jerks / 5 Empty Bar Overhead Squats

1 . 5 Sets of 3 Reps: *Increase weight as you go

Overhead Squat

2 . Every 3 Minutes for 5 Rounds:

15/ 10 Calorie Row or Bike

5 Thrusters

5 Burpees over the Bar

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida