Warm up: 1000 meter row
Every minute on the minute for 10 minutes:
Odds: Handstand Pushups x the right number
Evens: D ball over the shoulder x 8 ish
Every minute on the minute for 10 minutes:
3 Kneeling squat jumps
3 Reverse Burpees
3 Kneeling squat jumps
Every minute on the minute for 10 minutes:
4 Burpees
50′ Sprint
4 Burpees
50′ Sprint
*These 3 EMOM’s can be done in any order. No rest between them. This is a straight 30 minute effort
CrossFit Havoc 