WOD Monday December 4th

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats

1 . 2 Sets of 1 Reps:

Back Squat with Pause in Bottom

*Increase Weight as you go

Then, 3 Sets of 1 Reps:

Back Squat

*Increase Weight as you go

2 . 2 Rounds for Time:

20 Devil Press

200 Meter Run

20 Renegade Row (10 Per Arm)

200 Meter Run

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida