Warm up: 2 Rounds of: 10 Back extensions, 15 Air squats
1. Back Squat: 2 reps every minute on the minute for 10 minutes
2. 5 Rounds for time:
5 Muscle ups
5 Power Cleans @ 80% of your 1 rep max
5 Strict Handstand Push ups
Warm up: 2 Rounds of: 10 Back extensions, 15 Air squats
1. Back Squat: 2 reps every minute on the minute for 10 minutes
2. 5 Rounds for time:
5 Muscle ups
5 Power Cleans @ 80% of your 1 rep max
5 Strict Handstand Push ups
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
20 minutes: Back squat 170kg x 2 odd minutes / power clean and jerk 125kg x 1 even minutes
back squats 345 for all sets
rx’d 16:40 ish missed a whole lot of mu’s
1. 335 – last 2 minutes only did singles
2. 19:00 banded muscle ups