Warm up # 1
1. Push press: 5,5,5,5,5
2. Within ten minutes complete 50 burpees and continue for the remainder of the 10 minutes with 115 lb hang squat snatches. The goal is to complete as many hang squat snatches as possible.
3. Within 5 minutes complete 50 situps and continue for the remanider of the 5 minutes with kneeling jumps. The goal is to complete as many kneeling jumps as possible.
CrossFit Havoc 
1. 165, 185, 205 ,215×3
2. rx’d 33
3. with glute ham sit ups 27
1. 185,205,215,230,230
2. rx’d 46 reps
3. With glute ham sit ups – 34 reps