“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited!
Warm up: 400 Meter Run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch
- Every minute on the minute for 30 minutes:
1st minute: 1 Snatch
2nd minute: 1 Rope Climb (Legless if you have it)
3rd minute: 10 Wallballs
CrossFit Havoc 
1. 30 min
1st Snatches: 85-107kg
2nd Toes to bar x 10
3rd Wallball x 10 with 30 lb ball
2. 12 min:
1st 1 power clean + 12 box jumps @ 24
2nd 2 power cleans + 8 box jumps @ 24
100 – 109 kg
3. 10 min:
1st: 100 meter sprint
2nd: 30′ handstand walk