Warm up: 10 Toes-to-bar, 10 Back extensions, 5 Empty bar complex (1 snatch balance, 2 behind neck jerks)
- 10 Sets of this complex: (increase weight as you go)
1 Snatch Balance + 2 Behind the Neck Jerks
2. As many Rounds as Possible in 20 minutes:
200 Meter Run
20 Pull ups
20 Hang Snatch
200 meter Run
20 Toes-to-bar
20 Overhead Squats
CrossFit Havoc 