Warm up: 2 rounds of – 10 Skull crushers / 10 Plyo pushups
1. Bench Press: 3,3,3,3,3
2. For time:
500 meter row or run
15 Weighted pushups @ 45 / 15
400 Meter row or run
15 Strict pullups
300 meter row or run
15 Weighted pushups @ 45 / 15
200 Meter row or run
15 Strict pullups
100 meter row or run
Best Caption for this photo gets a free Fit Aid. Good luck.
CrossFit Havoc 
Did you say nachos!!!
1. Bench: 265, 265, 270, 275, 280lbs
2. 9:55
3. Power snatch triples from blocks + straps- 60,70,80,80,80,80kg
OMG its rich froning!
5×1 clean from blocks worked up 285
5×1 jerks 285
3×3 cleans from high hang 225, 240, 255
1x me touch clean at 90% = 4 reps @ 225
4×5 clean pulls @ 275
4×5 push press @ 225
metcon = 12:05
Caption: My Advocare SLAM just kicked in!
OMG is that Rich Froning