Warm up: 500 Meter Row, 10 Good Mornings, 10 Empty Bar Back Squats
1. Back Squat: 2 x 2 @ heavier than last week
2. 10 minutes to work on: Kipping pull ups or Butterfly pull ups
3. As many Rounds as possible in 10 minutes:
*Begin with a 800 meter Run*
In the remainder of the 10 minutes, AMRAP:
3 Pull ups
6 Sit ups
9 Air Squats
CrossFit Havoc 