Warm up: 5 minutes of empty bar work
1 . 20 minutes to find a max hover snatch
( Hang snatch from right above the ground )
2 . 5 Minutes of jumping jacks (medium tempo)
3 . 5 Minutes of jump rope. Try and do singles and not miss for the entire time
4 . 5 minutes of high knees. Try and get the knees above the waist every time.
crossfithavoc.com 