Warm up: 1000 meter row
1. One minute of glute ham sit ups x 3
Don’t go fast
2. “GI Jane”
Burpee pullups x 100
or
“Ranger Jane”
5 Rounds of:
10 Burpee pullups
10 Burpee bar muscle ups
Warm up: 1000 meter row
1. One minute of glute ham sit ups x 3
Don’t go fast
2. “GI Jane”
Burpee pullups x 100
or
“Ranger Jane”
5 Rounds of:
10 Burpee pullups
10 Burpee bar muscle ups
Owner of CrossFit Havoc in Palmetto, Florida View more posts
CrossFit Havoc
1. 2 power snatches emom for 5 minutes @ 175
2. 2 power clean and jerks emom 5 minutes @ 205
3. 6×2 banded deadlifts @ 275
4. 7×2 pause bench press @ 225
10 minute amrap
10 squat cleans @ 95
10 dips
7 + 9 cleans