Warm up: 400 meter run / 12 Kang squats / 1 minute bottom of squat hold
- Back squat: 5 x 4 @ 80%
2. For time:
5 Minute plank:
Every time you break : knees to the floor, excessive sagging, hips in the air, laying on the ground, 100 meter penalty
2 minute overhead hold 135 / 95
Every time you break : 5 Power clean penalty
CrossFit Havoc 