Warm up: 500 meter row then, 2 rounds of: 10 Back extensions / 10 Sit ups
1. Front squat: 2,2,2
2. Back squat: 2,2,2
3. 3 Rounds for time of:
12 Hang clusters @ 135 / 93
8 Bar muscle ups / 12 Pullups / 16 Jumping pullups
Great turn out at Lakewood Ranch this past Saturday! Thanks so much to everyone who came out!
CrossFit Havoc 
1. Every 2 minutes for 5 sets
1. Seated box jump @ 40″
2. Front squat doubles – 325, 330, 335, 340, 345
3. Snatch doubles – 100, 101, 102, 103, 105
2. Every min on the min for 10 min
1. Bear crawl x 100 ft
2. Assault bike x 12 cal