Warm up: 500 Meter Row, 2 Rounds: 45 sec Bottom of a Squat, 10 Good mornings
1. Every 3 minutes for 5 Sets: (15 minutes)
10, 8, 6, 4, 2
Back Squat
*Start around 60-70% of your max and increase weight each set*
2. “Cindy”
As many rounds and reps as possible in 20 minutes of:
5 Pull ups
10 Push ups
15 Air Squats
(Last Programmed October 28th, 2016)
CrossFit Havoc 