THE GYM IS OPEN FROM 7:00 AM – 4:30 PM TODAY!
CLASS AT: 8:30 AM, 10:30 AM AND 12:00PM
Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 10 Lunges / 10 Plank up downs
1 . 6 Sets of 2 Reps:
Deadlift (can be sets across or increasing weight)
2 . For 2 Efforts: (You are suppose to actually RUN!)
400 Meter Run (Rest at least 4 minutes between each effort)
3 . For Time:
3 Rounds:
10 Pull ups
5 Power Cleans
5 Rounds:
2 Muscle ups
1 Clean and Jerk
CrossFit Havoc 