Warm up: Row 500 meters, 10 Good mornings, 30 sec bottom of squat hold, 10 back extensions, 30 sec bottom of squat hold
- Back Squat: 3,3,3 @ 90%
2. Three sets of Max reps: Kipping pull ups
Rest three minutes between each set
3. For Time:
100 Air squats
50 Kneeling Squat jumps
Every minute on the minute stop and do 5 clapping push ups/ 3 clapping push ups
CrossFit Havoc 