GYMNASTICS IS NOW ON TUESDAYS! COME TODAY AT 6:00 AM or 5:30 PM!
Warm up: 20 Jumping Jacks / 10 Burpees / 20 Russian Twists / 10 Plank up-downs
1 . For 5 Sets:
5 Dumbbell Strict Press Seated on Floor and Back Against Wall or Rig Upright
5 Dumbbell Renegade Row Per Arm
2 . As Many Rounds as Possible in 14 Minutes:
7 Pull ups
7 Wallballs
7 Double Unders
CrossFit Havoc 