Warm up: Plate ground to overhead x 15 / push ups x 20
- Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk)
2. 45 lb weighted pullup x max reps
Rest 3 minutes
35 lb weighted pullups x max reps
Rest 3 minutes
25 lb weighted pullups x max reps
Rest 3 minutes
35 lb weighted pullups x max reps
Rest 3 minutes
15 lb weighted pullups x max reps
Rest 3 minutes
Pullups x max reps
Don’t even think about kipping.
2. As many rounds as possible in 8 minutes of:
4 Kneeling squat jumps
4 Handstand pushups
CrossFit Havoc 