Warm up: 1 Minute Bottom of a Squat hold, 5 Behind the Neck Press, 5 Empty bar Overhead Squats
1. Every 2:30 for 5 Sets (12:30 Total):
3 Overhead Squats
6 Back Extensions Holding a Plate
2. For Time:
500 Meter Run
50 Push ups
500 Meter Run
100 Air Squats
500 Meter Run
50 Pull ups
500 Meter Run
CrossFit Havoc 