Warm up: 2 minutes of row or bike / Banded good mornings x 15
- Back Squat: 35 minutes to find 1 rep max
2. 3 rounds of 1 minute max effort Airdyne or row:
Rest 3 minutes between each round.
If you don’t need 3 full minutes of rest you are either a robot or you pretended to try. (You are not a robot)
CrossFit Havoc 