Warm up: 2 minutes on a thing / 10 Kang squats / 15 GHD sit ups
- Back squat: 3 x 5 @ 80%
2. Every minute on the minute for 8 minutes:
6 Thrusters or Dumbbell thrusters
6 Box jump overs
Directly into every minute on the minute for 4 minutes:
8 Wallballs + 8 Burpees
*You can choose a higher or lower number depending on how hard you feel like trying
CrossFit Havoc 