WOD Wednesday October 8th

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 200 Meter Jog / 10 Ring Rows / 10 Sit ups / 10 Good Mornings / Empty Bar Snatch Complex

For Time:

3 Rope Climbs

3 – 1 Power Snatch + 1 Hang Power Snatch + 1 Full Snatch + 1 Hang Full Snatch (Each Complex is 1 Rep)

30/24 Calorie Bike

3 – 1 Power Snatch + 1 Hang Power Snatch + 1 Full Snatch + 1 Hang Full Snatch (Each Complex is 1 Rep)

30 Burpee Pull ups

3 – 1 Power Snatch + 1 Hang Power Snatch + 1 Full Snatch + 1 Hang Full Snatch (Each Complex is 1 Rep)

30/ 24 Calorie Bike

3 – 1 Power Snatch + 1 Hang Power Snatch + 1 Full Snatch + 1 Hang Full Snatch (Each Complex is 1 Rep)

3 Rope Climbs

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida