Warm up: 2 Rounds: 10 Sit ups, 8 Push ups
1. Every minute on the minute for 14 minutes (7 sets of each):
1st minute: 15 Sec Handstand Hold + Right number of Kipping Handstand Push ups
*OR if you do not have HSPU yet you will do 15 Sec Handstand Hold + Right Number of Wall Climbs*
2nd minute: Right Number of Kipping Toes to Bar
*No Toes to bar, work on kipping motion and getting knees as high as you can*
2. “Jackie”
For Time:
1000 Meter Row
50 Thrusters @ 45 / 33 lbs
30 Pull ups
(Last Programmed October 11th, 2016)
CrossFit Havoc 