Warm up: 2 Minute on bike/ 10 Back Extentions / 10 Sit ups / Wrist and Front Rack Stretches
1 . Front Squat:
10, 10, 5, 5, 5 *Increase Weight Each Set
2 . “The Test Version 2”:
Every 90 seconds 12 minutes ( 8 sets )
30 Seconds max calorie row
30 seconds max burpees over the rower
You must stop at the 60 second mark on each round. You cannot start the burpees before the 30 second mark on each round.
Results:
Row:
40 Calories or less – level 1
41 – 55 Calories – level 2
56 – 70 Calories – level 3
71 – 85 Calories – level 4
86+ Calories – level 5
( females subtract 10 cals per section)
Burpees:
Same Numbers as above for both sexes.
The score is the level from both sections combined.
* Level 10 is the best…
CrossFit Havoc 