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: 45 sec Bottom of Squat hold, 5 Jumping Pull ups
1. Every 30 seconds for 5 minutes:
1 Hang Clean (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 Clean (Increase each set to a Heavy Clean)
2. 6 Rounds NOT for Time:
4 per arm Step up Press w/ Kettlebell or Dumbbell
4 Floor Wipers w/ Barbell (3 Count = 1 Floor Wiper)
100 FT Sled Drag
CrossFit Havoc 