Warm up: Wrist and Rack position stretches, bottom of squat holds
1. Every 2 minutes for 5 Sets:
3 Front Squats (Start around 75-80% of your max and Increase weight each set)
2. As many Rounds as possible in 12 minutes:
12 Double Unders
24 Walking Lunges
12 Double Unders
24 Kettlebell Swings
*At the end of the 12 minute AMRAP, RUN 1 MILE!
CrossFit Havoc 