Warm up: 20 Burpees / 10 pullups
- Every minute on the minute for 12 minutes:
Odds: Bench Press x 3
Evens: Ring rows x 30 seconds
2. For time:
135 lb Barbell overhead hold x 3 minutes
225lb Deadlift Hold x 3 minutes (hold onto the bar @ the top of a deadlift)
135 lb Shoulder to overhead x 15
225 lb Deadlift x 15
Every time you stop one of the static holds or break up one of the sets go ahead and knock out a 15 rep double under penalty.
CrossFit Havoc 