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Warm up: 400 Meter Run Then: 2 Rounds: 10 PVC pull throughts, 10 Knees to Elbow, 10 Air Squats
- Overhead Squat: 5 x 2 (5 sets of 2 reps) @ 80-85% your max
2. “I Have a Dream”
6 Rounds for time of:
30 Double unders
3 Deadlifts
3 Hang power cleans
3 Front squats
3 Jerks
300 Meter run
- Same weight for all of the barbell movements.
- Try to hold onto the bar and perform them as a complex.
- Don’t punk out on your weights.
Check out this weeks Stretch & Flex Video from Coach Alicia:
Check out this weeks Accessory Movement Video from Coach Jim:
CrossFit Havoc 