Warm up: Empty bar work
- Every 3 minutes for 18 Minutes:
1 Low hang power snatch +1 Power Snatch + 1 Low Hang Snatch + 1 Snatch
6 Muscle ups / 12 Pullups
2. For time:
Run 400 meters with something
* Sand bag, med ball, kettlebell, plate, yoke, small person, etc.
Run 400 meters
3. Accumulate 3 minutes of L- sit
CrossFit Havoc 