Warm up: Warm up: 2 Rounds of – High skips x 200′ , Banded good mornings x 15
- Back squat: 5 x 5
Make 5 -10 lb jumps to get up to a heavy set for the day. If you can make 20 lb or higher jumps, you are not working hard enough on your first few sets. Next week we are doing 5 x 5 at the same weight based on what you squat today.
2. Every minute on the minute for 10 minutes:
4 Burpees
50′ Sprint
4 Burpees
50′ Sprint
CrossFit Havoc 