Warm up: 30 kettlebell figure 8’s / 20 Double leg mountain climbers / 10 Toes to bar (no kipping)
1. Strict press: 1 rep max. Get it.
2. Back Squat
Every minute on the minute for 4 minutes:
5 reps
Rest 2 minutes
Every minute on the minute for 4 minutes:
4 reps
Rest 2 minutes
Every minute on the minute for 4 minutes:
3 reps
Rest 2 minutes
Every minute on the minute for 4 minutes:
2 reps
Rest 2 minutes
Every minute on the minute for 4 minutes:
1 rep
* Start at about 70% of your 1 rep max. Go up by about 5% on each 4 minute block.
CrossFit Havoc 
All I wanted today was to yell at Jim for programming the workout. Then I realized I programmed it myself.
10 rounds of
10 back squats @135
500m row
33:16
Should have looked at your site before I went to the gym. I would have rather done your squat workout.
Miss your coaching Jim
Strict press up to 100 kg then 1 set of 8 split jerks @ 100 kg
5 Rounds for time of:
30 double unders
15 Pullups
15 HR Pushups
9:36