Warm up: 2 rounds – Good mornings x 8 / Kang squats x 8 / Heaving snatch balance x 8
- Overhead squat: 4 Reps every 3 minutes for 15 minutes
2. Strict Pullups: Pick a number and hit it every minute on the minute for 8 minutes
3. 5 x 100 meter row intervals – 1 minute between efforts
http://www.youtube.com/watch?v=mFOW-w-JFtI
This is pretty impressive.
CrossFit Havoc 