Warm up: 2 Rounds: 30 seconds in the bottom of a squat, 10 Back extensions
1. Every 2 minutes for 10 sets:
2 Back Squats
2-4 Ring Dips (add weight if needed)
2. As many Rounds as possible in 6 minutes:
3 Pull ups
6 Push ups
9 Air Squats
Rest 2 minutes
As many Rounds as possible in 6 minutes:
1 Muscle up
2 Handstand Push ups
3 Wallballs
CrossFit Havoc 