- Time to sign up for this months Weightlifting Club! Meets Monday and Wednesday @ 6:30 p.m. and Saturdays @ 10:00 a.m. Get one-on-one coaching from Jim Denofa. Improve your Snatch and Clean & Jerk technique. $40.00 for current All Access members and $60.00 for all other members or non-members.
Warm up: 2 Rounds: 10 Ring Rows, 10 Good Mornings, 10 Air Squats
For Time: (Use the same weight for all barbell movements)
5 Muscle ups
10 Clean and Jerk
10 Strict Pull ups
20 Hang Squat Cleans
15 Chest to bar pull ups
30 Deadlifts
20 Pull ups
400 Meter run
20 Pull ups
30 Deadlifts
15 Chest to bar pull ups
20 Hang Squat Cleans
10 Strict Pull ups
10 Clean and Jerk
5 Muscle ups
CrossFit Havoc 