Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Hand Power Cleans / 10 Empty Bar Jerks
Every Minute on the Minute for 30 Minutes: *Use Wave Loading for the weights
1st Minute: 3 Power Clean and Jerks
2nd Minute: Toes to Bar
3rd Minute: 2 Power Clean and Jerks
4th Minute: Glute Ham Sit ups
5th Minute: 1 Power Clean and Jerk
6th Minute: Rest
CrossFit Havoc 