Warm up: Empty bar work
For 30 minutes ride the Air bike or row:
For the first 6 minutes: Hop off the bike or rower every minute and do 1 power snatch
Second 6 minutes: 1 Power snatch a little heavier
Third 6 minutes: 1 Power clean
Fourth 6 minutes: 1 Power clean a little heavier
Fifth 6 minutes: 3 Pretty heavy deadlifts
You are rowing or biking at about a 70 – 75% effort the entire time
CrossFit Havoc 