ITS CHRISTMAS EVE! GYM OPEN FROM 7:00AM-1PM. CLASS AT 8:30, 10:30, 12:00
Warm up: 200 Meter Jog / 10 Kang Squats / Empty bar work
“Ho Ho Oh No”
Every Minute on the Minute for 20 Minutes:
3 Deadlifts @ Bodyweight
2 Power Cleans @ Bodyweight
1 Full Clean and Jerk @ Bodyweight
If you do not complete all reps within the minute, you switch to 10 burpees every minute. If you do not complete the burpees within the minute, you must hold a push up plank position for 20 seconds on 10 seconds off for the remainder of the 20 minutes.
Example:
If I got 9 rounds of the deadlift, power clean, clean and jerk, and failed on the 10th round, I would start doing 10 burpees every minute starting with the next round. If I only got 9 burpees on the 17th round, I would start the next round with 20 second on 10 second off pushup plank position for the remaining 3 minutes. Got it?
CrossFit Havoc 