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 1 + 1 front squat ( 75% of max )
Go up in weight
2. Every 90 seconds for 5 sets:
Back squat x 1 reps ( 90% of max )
3. For time:
30 Dumbbell thrusters (don’t wimp out)
60 Double leg mountain climbers
****(Do not leave your dumbbells out if you did not find someone in the next class to use them, there is no weight fairy to clean up your stuff)****
CrossFit Havoc 