Warm up # 16
1. Dumbell Bench Press: 5,5,5,5,5
2. For Time:
Burpee Pullups x 20
Box jumps x 4
Burpee Pullups x 16
Box jumps x 8
Burpee Pullups x 12
Box Jumps x 12
Burpee Pullups x 8
Box Jumps x 16
Burpee Pullups x 4
Box Jumps x 20
Warm up # 16
1. Dumbell Bench Press: 5,5,5,5,5
2. For Time:
Burpee Pullups x 20
Box jumps x 4
Burpee Pullups x 16
Box jumps x 8
Burpee Pullups x 12
Box Jumps x 12
Burpee Pullups x 8
Box Jumps x 16
Burpee Pullups x 4
Box Jumps x 20
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
1. Thruster ladder: starting @ 155lbs every 30 seconds add 10 lbs got up to 255lbs missed 265lbs.
2. Cleans 295 (f) , 295 pr, 300 pr, 305 (f), 305 (f)
3. Dumbell presses: 80’s, 90’s, 100’s, 110’s, 120’s x 3
4. Metcon: 9:56 @ 30″ box jump