ITS NEW YEARS EVE! GYM OPEN FROM 7:00AM-5:30PM. CLASS AT 8:30, 10:30, 12:00, 4:30
Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar for your lift
1 . If you missed Monday or Tuesday or will not be here Friday:
Find a Max:
Back Squat, Bench, or Deadlift
*Pick one lift for the day
OR
Every 2 Minutes for 10 Sets:
100 Meter Run
1 Thruster (Increase to a heavy single)
2 . Every Minute on the Minute for 10 Minutes:
Wallballs 10-1
Medicine Ball Sit ups 1-10
(So first round is 10 Wallballs, 1 Sit up. second round is 9 Wallballs, 2 Sit ups. Etc. )
CrossFit Havoc 