Warm up: 2 minutes on a thing / 10 toy soldiers / 10 GHD raises / 10 Kang squats
- Back Squat: Find 1 rep max for the day
2. On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do clean and jerks
CrossFit Havoc 