Warm up: 400 meter run / 15 Sit ups / 25 Air squats
- 10 minutes of something you suck at. (pistols, jump rope, rope climbs, kipping, overhead squats, etc. )
2. For time:
600 Meter run
20 Wallballs
400 Meter run
20 Wallballs
200 Meter run
20 Wallballs
@ the 20 minute mark
2 Rounds of:
10 Single leg burpees
40 Double unders
CrossFit Havoc 
1. Emotm
odd – 1 clean
even – 1 clean & jerk
280, 285, 290, 295, 300
2. Every 90 sec
1 hang cluster + 1 jerk
255, 260, 265, 270, 275, 285