Warm up: Plate pump x 20 reps / 1 minute of jump rope
- Every 2:30 for 6 sets:
The right number of strict pullups + the right number of double unders + the right number of kipping pullups or muscle ups ( should take just under under 1:30 )
2. For time:
25 GHD Sit ups
1000 meter run
25 GHD Sit ups
CrossFit Havoc 