Warm up: 2 minutes on a thing / X walk / Banded good mornings
- Front squat: 3 x 4 @ 85%
2. Tabata intervals for these 4 movements
Score is lowest round per movement
1. Seated plate presses 15 / 35 lbs ( Touch end of plate to your lap at the bottom of each rep )
2. Jumping lunges
3. Hand hops on and off of a 45 lb bumper plate – 1 hop on and off = 1 rep
4. Kettlebell jumps @ 2 / 1.5 pood
CrossFit Havoc 