Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups
- Front Squat: 5 x 4 (5 sets of 4 reps) @ 75-80% of your max
2. 2 Rounds for time:
800 Meter Run
4 Rope Climbs
16 Thrusters
Do not take this guys advise, but he is pretty funny. For Mature Audiences Only.
CrossFit Havoc 