Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / Empty Bar Cleans
1 . For 4 Sets:
Handstand Push ups or Handstand Walk (Working on Skill over reps, can be strict or kipping)
8 Seated Box Jumps
200 Meter Run
2 . As Many Rounds as Possible in 12 Minutes:
3 Clean and Jerks @ 135/93
6 Pull ups
12 Double Unders
CrossFit Havoc 