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Warm up #
For time:
Row 600 meters
60′ Handstand walk or x 3 bear crawl
20 Glute ham sit ups
40′ Handstand walk or x 3 bear crawl
15 Glute ham sit ups
20′ Handstand walk or x 3 bear crawl
10 Glute ham sit ups
Rest exactly 3 minutes
60 Pushups
20 Back extensions
40 Pushups
15 Back extensions
20 Pushups
10 Back extensions
Row 600 meters
CrossFit Havoc 
1. Hang snatches: 90 x 5 singles, 95 x 3 singles, 100 x 1
2. C& J up to 140
3. 5 jerks @ 110 / 10 jerks @ 100 / 15 jerks @ 80 – did 5 and 10 unbroken did 15 set @ 12 + 3