Warm up: 2 Rounds of Cindy
- Every 90 seconds for 10 sets: 3 Back squats with a 5 second pause at the bottom. Start at around 65% and build to a top set for the day. Five seconds guys, five.
2. 8 minutes max calories on the rower or bike
* Every minute hop off and do 15 pushups (Do less if they take you longer than 20 seconds)
CrossFit Havoc 