Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / 10 Empty Bar Power Cleans
1 . Every 2 Minutes for 10 Rounds:
5, 4, 3, 2, 1, 5, 4, 3, 2, 1 Power Clean (Wave Loading, Ex: 1st 5 reps at 95 -add weight to a single, then 2nd 5 reps at heavier then 95)
100 Meter Run
2 . 4 Rounds for Time:
20 Glute Ham Sit ups
10 Shoulder to Overhead
5 Bar Muscle ups
CrossFit Havoc 