Warm up: 5 Per leg Supine and Prone Leg Swings, 30 Second Wall Sit, 10 Banded Good Mornings, 5 Empty Bar Back Squats with 3 sec pause in bottom of each
1. Every 4 minutes do a set of Back Squats:
Set 1: 12 Reps at around 60% of your max
Set 2: 8 Reps (add 5-20 lbs, the right amount for you)
Set 3: 4 Reps (add 5-20 lbs, the right amount for you)
Set 4: 2 Reps (add 5-20 lbs, the right amount for you)
2. As many Rounds as possible in 8 minutes:
40 Single Unders
4 Front Squats
4 Push Press
4 Burpees over the bar
CrossFit Havoc 