CrossFit Havoc

WOD Monday July 20th

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: 2 Back Squats 2nd Minute: 100 Meter Run 2 . As Many Rounds as Possible in 12 Minutes: 6 Toes to Bar 9 Wallballs 12 Double Unders

WOD Monday July 20th 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: 2 Back Squats 2nd Minute: 100 Mete…

WOD Friday July 17th

Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Banded Good Mornings 1 . For 6 Sets: 10 Russian Kettlebell Swings (challenging weight) 10 Kettlebell Figure 8's 30 Seconds of Ski Erg 2 . For Time: 100 Empty Bar Strict Press *Put the bar down do 50 Double Unders

WOD Friday July 17th Warm up: 20 Jumping Jacks / 10 Back Extensions / 20 Mountain Climbers / 10 Banded Good Mornings 1 . For 6 Sets: 10 Russian Kettlebell Swings (challenging weight) 10 Kettlebell Figure 8’s 30 S…