Warm up: 400 Meter Run, 2 Rounds: 10 Mountain Climbers, 30 Second Bottom of Squat Hold
- Every minute on the minute for 17 minutes:
Minutes 1-5 : Overhead Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s)
One Minute of Rest
Minutes 7-11 : Front Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s)
One minute of Rest
Minutes 13-17 : Back Squat: 2, 2, 2, 1, 1 (start at about 80-85% of your max then increase weight on the 1’s)
2. For Time:
100 Empty Bar Strict Press
(Put down bar do 5 Burpees)
CrossFit Havoc 