Warm up: 2 minutes on a rower / bike / running etc.
then 2 rounds of 8 ghd situps / 8 ghd raises / 8 jumping squats
- Every minute on the minute for 21 minutes:
First 10 minutes:
Odds: Front squats x 2 reps
Evens: One power clean and jerk
Rest one minute and add some weights
Second 10 minutes:
Odds: Back squat doubles
Evens: One power clean
*Guys this is the same workout from last week, it’s not a typo. We are doing the exact same rep scheme but you are putting more weight on the barbells. Yes that’s a thing.
2. For time:
30 Wallballs
60 Toes to bar
30 Wallballs
CrossFit Havoc 