Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks
1 . Every 30 seconds for 10 Rounds:
1 Hang Full Clean (Stay at same weight, warm up weight)
2 . Every 1:30 for 10 Rounds:
1 Hang Full Clean
1 Full Clean and Jerk
3 . As Many Rounds as Possible in 12 Minutes:
10 Push ups
12 / 10 Calorie Bike
14 Kettlebell Swings
CrossFit Havoc 