Tuesday – 4-24-18
Warm up: 2 rounds
10 GHD Sit Ups slow
10 Back Ext.
run 200m
Skill: Ring MUs
Low Ring Transitions
MU Contraption – weighted if you can
EMOM 10 min
2 Jumping MUs
Workout: AMRAP 12 min
6 Parallete pass throughs
8 T2B
10 Alt OH lunges @ 35#KB’s
Thursday 4-26-18
Warm Up: 2 rounds
5 pull up negatives
1 min HS hold
10 kips or kip drill
Skill: HSPUs
2 min OH KB hold
rest 1 min
EMOM 8 min
6-8 HSPUs
Workout: 4 rounds
15 Pull Ups
10 Push Ups
5 Cleans @ heavy as hell!
CrossFit Havoc 