SPREAD THE WORD: December is FREE to all NEW Members of HAVOC!
Havoc Holiday Party is Friday, December 15th @ 7 p.m. @ The Denofa House.
The Havoc Games are coming January 27th! Teams of 2! Click for more info!
Warm up: 2 Rounds: 2 Wall Walks, 4 Empty bar Heaving Snatch Balance, 4 Strict Toes to bar
1. Every 30 seconds for 5 minutes (10 total reps):
1 Hang Snatch (Treat this as a warm up, not too heavy, focus on pulling elbows high and speed under the bar)
1 minute of rest to add weight
Then, Every minute on the minute for 10 minutes:
1 Snatch (Increase each set to a Heavy Snatch)
2. 6 Rounds NOT for Time:
8 Glute Ham sit ups (add weight if you like)
4 Handstand Push ups (challenge yourself) OR 40FT Handstand Walk
2 Turkish Get Ups (1 per arm- Increase weight as you go)
crossfithavoc.com 