Warm up: 500 Meter Row, Then 2 Rounds: 10 sec Handstand Hold + 5 Handstand Push ups OR 20 Sec Plank + 5 Push ups, 10 Vertical Jumps
1. Every 90 seconds for 8 sets (12 minutes):
2 Power Cleans + 1 Jerk
2. As many Rounds as possible in 12 minutes:
12 Push Press
24 Double Unders
12 Calorie Row
Rest 3 minutes
As many Rounds as possible in 5 minutes:
5 Hang Power Cleans
5 Burpees over the bar
CrossFit Havoc 