Warm up: 2 minutes of Jump Rope
For Time:
4 Rounds:
1 Wall Climb
10 Calorie Row or Bike
2 Push Press
20 Medicine Ball Sit ups
3 Rounds of:
2 Bar Muscle ups
20 Wallballs
4 Power Snatches
40 Mountain Climbers
2 Rounds:
3 Rope Climbs
30 Air Squats Holding Medicine Ball
6 Push Jerks
60 Double Unders
1 Round:
4 Ring Muscle ups
40 Glute Ham Sit ups
8 Hang Cleans (Yes Squat)
80 Ball Slams
*Use the same weight for all barbell movements
CrossFit Havoc 