Warm up: 1 Minute on Bike / 10 Glute Ham Raises / 10 Sit ups / Empty Bar Clean and Jerks
1 . Every 2 Minutes for 8 Rounds:
Complex: 1 Clean + 2 Front Squats + 1 Shoulder to Overhead
*increase weight as you go
4 . For Time:
100 Wallballs
*Every Time you stop doing wallballs do burpee pull ups, 1st drop is 4 reps, 2nd drop is 8 reps, 3rd drop is 12 reps…..
CrossFit Havoc 