Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds
- Every 90 seconds for 5 sets:
- 3 second paused front squat: x 2 reps ( 70% of max )
Go up in weight
2. Every 90 seconds for 5 sets:
Back squat x 2 reps ( 85% of max )
3. For time using one kettlebell:
20 Sumo deadlift highpulls
30 Swings
40 Pushups with hands on ball of Bell
30 Swings
20 Sumo deadlift highpulls
CrossFit Havoc 