Warm up: 15 Plank up downs / 15 ring rows
- Every minute on the minute for 24 minutes:
Minute 1: Bench press x 5
Minute 2: Pendlay Row x 5
Minute 3: Heavy ass med ball or sandbag hold x 40 seconds (Not on your shoulder)
2. For time:
50 Calories on something
50 Hand release clapping pushups (hand release at the bottom, clap at the top)
CrossFit Havoc 