Warm up: Planks, sit ups, handstand work
1 . Handstand Walk Practice
2 . Max Reps Per Minute For 18 Minutes:
1st Minute: Hang Power Snatches @ 75/53
2nd Minute: Burpees over the bar
3rd Minute: Change weight/ Rest
4th Minute: Rest
5th Minute: Power Snatches @ 95/63
6th Minute: Calorie Bike
7th Minute: Change weight/ Rest
8th Minute: Rest
9th Minute: Power Snatches @ 115/ 83
10th Minute: Burpees over the bar
11th Minute: Change weight/ Rest
12th Minute: Rest
13th Minute: Snatches @ 135/ 93
14th Minute: Calorie Bike
15th Minute: Change weight/ Rest
16th Minute: Rest
17th Minute: Snatches @ 155/ 103
18th Minute: Burpees over the bar
CrossFit Havoc 