Warm up: Bear crawl x 200 ft
- Every 90 seconds for 12 sets:
Odds: Strict pullups + kipping pullups +Muscle ups (This is a complex, stay on the bar, choose the right # of each and try to maintain it for all the sets)
Evens: Strict press x 3 + Push press x 2 + Jerk x 1
2. 3 Rounds for time of:
50 Kettlebell swings ( not too heavy )
25 Banded sit ups
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CrossFit Havoc 