Warm up: jumping lunges, handstand hold, ring rows, empty bar jerk work
1 . For 5 Sets:
2 Jerks
8 Strict Pull ups Or 2 weighted pull ups
*Increase weight each set/ can go from a rack
2 . As Many Rounds As Possible in 12 Minutes:
6 Dumbbell Squats
12 Double Unders
6 Dumbbell Box Step Overs
12 Sit ups
CrossFit Havoc 