Warm up: 3 rounds of 8 pushups / 8 sit ups / 8 air squats
- Press: 5 x 2 @ 90%
2. Bench press: 5 x 5 @ 80%
3. 5 Rounds for time of:
20 Air squats
5 Thrusters @ 115 / 83
20 Double unders
5 Thrusters @ 135 / 93
* Guys, it is not hard to accomplish this. Use the 5 and 10 lb steel plates on the outside and slide them on and off for each round. Or set up 2 bars.
CrossFit Havoc 