Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings
- Deadlift: 5 x 4 @ 80%
2. “Lucky 13”
3 Rounds or 31 minutes
13 Push ups
13 Situps
13 Box jumps @ 20″
13 Kb swings @ 1.5 pood
13 Push press @ 45 / 33 lbs (Don’t even think about using a rack or dropping any empty barbell)
13 Walking lunges (each leg)
13 Mountain climbers
13 Toes to bar
13 Pullups
13 Calorie row or bike
13 Air squats
13 Back extensions
13 Burpees
CrossFit Havoc 