Warm up: 10 GHD sit ups/ 10 back extensions/ 10 Push ups / 10 Ring Rows
1 . Every 3 Minutes for 5 Sets:
4 Strict Press
Right # of Strict Pull ups
2 . As Many Rounds as Possible in 12 Minutes:
3 Hang Power Cleans
6 Shoulder to Overhead
9 Front Squats
36 Double Unders
CrossFit Havoc 