WOD Monday July 13th

Posted byCrossFit Havoc Palmetto, Ellenton, ParrishPosted inCrossFit

Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Back Squats

1 . Every Minute on the Minute for 20 Minutes:

1st Minute: 3 Back Squats

2nd Minute: 100 Meter Run

2 . For Time:

2, 4, 6, 8, 10, 8, 6, 4, 2

Hang Clean and Jerks @ 95 / 63

Chest-to-Bar Pull ups

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida