Warm up: 2 rounds of 200 meter row 15 Sit ups / 15 Back extensions
- Front squat: 3 x 4 @ 85%
2. “Nicole”
Max pullups in 20 minutes.
Every time you come off the bar, run 400 meters.
*If your mit’s are jacked up, do either pushups, handstand pushups, wallballs, or kettlebell swings instead.
CrossFit Havoc 