Warm up: Row 500 meters / 20 double leg mountain climbers
1. 4 rounds NOT for time of:
8 Glute ham raise – add resistance with weight or band if possible
8 Glute ham sit up – each rep should be slow and controlled
2. 5 Minutes of max deadlifts @ 185 lbs/123 lbs
every minute starts with 5 lateral barbell jumps
Rest 5 minutes
3. 5 Minutes of max lateral barbell jumps
every minute starts with 5 deadlifts @ 185 lbs/123 lbs
CrossFit Havoc 