Warm up: 500 meter row / Handstand hold x 30 sec / Bar hang x max time in 1 minute
- Every 2 minutes for 16 minutes: 2 Strict presses + 3 push presses + 3 jerks
2. Max reps in 1 minute of these movements, rest 1 minute between efforts:
- Hang power clean @ 135 / 93
2. Tire flips
3. Parallette pass throughs
4. Russian twists with med ball
5. Front rack lunges @ 135 / 93
6. L sit ( hanging or on parallettes)
7. Rower pikes or ab wheel rollouts
8. Ball slams
CrossFit Havoc 