Warm up: PVC Pull throughs / Band work / Empty bar work
- Every 90 seconds x 10 sets: Drop snatch + Heaving snatch balance + Overhead squat
2. On a 16 minute timer:
Start with an 800 Meter Run
At the 6 minute mark do As many Rounds as possible in 10 minutes of:
6 Overhead Squats
8 Burpee box jump overs
12 Sit ups
CrossFit Havoc 