Holiday Hours:
Wednesday November 22nd - Regular
Thursday November 23rd - Gym Closed. Beach Workout at Manatee Public Beach @ 9:30 a.m.
Friday November 24th - Open 10:30 a.m. - 5:30 p.m.
Warm up: 200 Meter Run/ 10 Back Extensions / 10 Sit ups / 10 Kang Squats
1 . 2 Sets of 3 Reps:
Back Squat with Pause in Bottom
*Increase Weight as you go
Then, 3 Sets of 3 Reps:
Back Squat
*Increase Weight as you go
2 . As Many Rounds as Possible in 12 Minutes:
24 Double Unders
18 Sit ups
12 Pull ups
CrossFit Havoc 