Warm up: 50 Kettlebell figure 8’s
1. 10 minutes to work on any skill (double-unders, pull-ups, muscle ups, handstand walks…ect.)
2. For Time:
25 Kettlebell swings @ 2 / 1.5
25 Double-legged mountain climbers
25 Sumo deadlift high-pulls @ 2 / 1.5
25 Kneeling squat jumps
25 Kettlebell swings @ 2 / 1.5
Havoc Barbell Club:
1. Snatch: 1, 1, 1, 1, 1, 1, 1, 1 @ 75-85%
2. Hang below knee snatch: 1, 1, 1, 1, 1, 1 @ 70-80%
3. Hang above knee snatch: 1, 1, 1, 1 @ 70-80%
4. Ab wheel roll outs: 12, 12, 12, 12
5. Barbell hip bridge: 12, 12, 12, 12
CrossFit Havoc 