Warm up: Run / Banded good mornings / Glute ham sit ups
- Every 2 minutes for 6 sets:
1 Deadlift + 8 Box jumps
2. 5 Rounds for time of:
10 Pullups
* Round 1 – 8 strict, 2 kipping
Round 2 – 6 strict, 4 kipping
Round 3 – 4 strict, 6 kipping
Round 4 – 2 strict 8 kipping
Round 5 – 10 kipping
15 Overhead squats @ 75 / 53
CrossFit Havoc 