Attention!!! The gym will be closed for classes from 9-12 on Tuesday, January 21st. Classes will resume at 12:00.
Warm up # 1
1. Back squat: 1 rep max
2. Max reps in 3 minutes of:
Rope climb
Rest 2 minutes
Max reps in 3 minutes of:
Hang squat cleans @ 1/2 body weight
Rest 2 minutes
Max reps in 3 minutes of:
Shoulder to overhead @ 1/2 body weight
Big thanks to Paul Nguyen from Chi Photography for taking some kick ass pics at the gym this past Friday! Check them out here.
CrossFit Havoc 
For 4 minutes:
130 kg back squat x 5 every minute
rest 2 minutes
4 minutes of:
140 kg back squat x 4 every minute
rest 2 minutes
4 minutes of:
150 kg back squat x 3 every minute
rest 2 minutes
4 minutes of:
160 kg back squat x 2 every minute
rest 2 minutes
4 minutes of:
170 kg back squat x 1 every minute
all high bar with wimpy belt