Warm up: 800 meter run
- Glute ham raise: 10,10,10,10 – Add weight or bands if possible
* Run 200 meters between each set
2. Using 1 dumbbell @ about 1/3 body weight
30 rounds for time of:
1 Snatch with your right hand then 1 lunge with each leg
1 Snatch with your left hand then 1 lunge with each leg
*Don’t drop the freaking dumbbells
Who is this guy, and what did he do that was important?
CrossFit Havoc 