Warm up: 2 Rounds: 10 push ups, 30 second plank hold
- Bench Press: 2, 2, 2, 2, 2 @ 90-95% your max
2. Max reps in 2 min: Sledge hammer hits
Rest 1 minute
Max reps in 2 min: Rope climbs
Rest 1 minute
Max reps in 2 min: 40′ Sprint
Rest 1 minute
Max reps in 1 min: Sledge hammer hits
Rest 30 Seconds
Max reps in 1 min: Rope climbs
Rest 30 seconds
Max reps in 1 min: 40′ Sprint
CrossFit Havoc 