Don’t forget the Girl-On-Girl WOD this Thursday at CrossFit Complete. We will leave from the gym at 4:45pm and girls bring your CRAZY socks!
Warm up: wall sit x 30 seconds / pushups x 15 x 2 rounds
1. Front squat: 2 reps every minute on the minute for 10 minutes
2. Within 10 minutes: run 1 mile, then do as many handstand pushups as possible for the remainder of the time.
3. Within 5 minutes: do 100 sit ups (unanchored), then do as many double leg mountain climbers as possible for the remainder of the time.
CrossFit Havoc 
20 minutes:
2 squats @ 375: minutes 1,3,5,7,9,11,13,15,17,19
1 snatch @ 230: minutes 2,4,6,8,10,12,14,16,18,20
No misses.