Warm up: 50 kettlebell figure 8’s
- Every minute on the minute for 12 minutes:
- Odds: Pendlay Row x 8
Evens: Strict Press x 2 reps
2. For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats
Women: 55-lb. presses and squats
CrossFit Havoc 