WOD Friday January 3rd

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Good Mornings / 10 Push ups / 10 Bench Sit ups

1 . Every 3 Minutes for 6 Sets: (Increase weight as you go)

3 Deadlifts

3 Bench Press

2 . For Time:

10 Air Squats

20 Pull ups

20 Air Squats

15 Handstand Push ups

30 Air Squats

10 Muscle ups

30 Air Squats

15 Handstand Push ups

20 Air Squats

20 Pull ups

10 Air Squats

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida