Warm up: 2 Minute row / Banded good mornings / Glute ham sit ups / Glute ham raise
- Every 90 seconds for 5 sets:
3 second paused front squat: x 3 reps ( 65% of max )
Go up in weight
2. Every 90 seconds for 5 sets:
Back squat x 3 reps ( 80% of max )
3. For time:
20 Calorie row
40 Overhead squats @ 75 lbs / 53 lbs
20 Calorie row
CrossFit Havoc 