Warm up: 100′ High skip / 100′ side shuffle / 50′ Bear crawl / 100′ Butt kickers / 10 GHR / 10 GHSU
- Every 90 seconds for 15 minutes: Front Squat x 2 reps (start with 75% and build)
2. For time:
3 Rounds of
12 Thrusters @ 75 lbs
12 Pullups
then 3 Rounds of
6 Thrusters @ 125 lbs
6 Bar Muscle ups or 6 chest to bar pullups
CrossFit Havoc 