Warm up: 1 Minute on bike/ 30 seconds of air squats/ 10 glute ham sit up/ 10 glute ham raise
1 . Every 1:45 for 4 Sets:
2 Pause Squats (same weight accross)
*Increase weight for Back Squats
Every 1:45 for 4 Sets:
2 Back Squats (same weight accross)
2 . For Time:
300 Meter run
6 power clean and jerks
200 meter run
4 power clean and jerks
100 meter run
2 power clean and jerks
* Don’t go up in weight. Start heavy and stay heavy.
CrossFit Havoc 