Odds are you are on Facebook right now since no one uses the regular internet anymore, but if you happen to check our actual website you will notice that we now have a demo section for all barbell, kettlebell,and medicine ball movements that we do in our gym. If you ever need to know what a specific lift is just click the drop down menu on our demo videos to look it up. Below is one of the vids.
Warm up # 1
1. For 20 minutes:
Odd minutes: Front squat x 2
Even minutes: Power clean and jerk x 1
2. As many rounds as possible in 6 minutes of:
Bar muscle up x 4 or Chest to bar pullup x 6 or Pullup x 8
Power clean x 4 (Heavy)
CrossFit Havoc 