Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00.
Warm up: 30 sec handstand hold, 8 ring rows, 30 sec back extension hold
- Max set of: Strict Pull ups
2. Every 2 minutes for 20 minutes:
1 Power Clean + 1 Clean + 1 Jerk (touch and go please)
3. Row: 2000 meter max row
CrossFit Havoc 