Warm up: wrist and rack position stretches, bottom of squat holds, air squats, lunges
1. Every 2 minutes for 5 sets:
2 Front Squats (start at 80-85% of your max)
2. For Time:
800 Meter Run
80 Ball Slams
400 Meter Run
40 Medicine Ball Sit ups
200 Meter Run
20 Air Squat holding Medicine ball into a ball slam
CrossFit Havoc 