WOD Monday November 18th

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats

1 . For 5 Sets:

3 Front Squats (Increase Weight as you go)

2 . As Many Rounds as Possible in 15 Minutes:

4 Burpee Box Step Overs

8 Toes to Bar

12 Calorie Bike

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida