WOD Monday November 13th

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 200 Meter Run/ 10 Back Extensions / 10 Sit ups / 10 Kang Squats

1 . 2 Sets of 4 Reps:

Back Squat with Pause in Bottom

*Increase Weight as you go

Then, 3 Sets of 4 Reps:

Back Squat

*Increase Weight as you go

2 . For Time:

500 Meter Row

50 Toes to Bar

500 Meter Row

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida