Warm up: bottom of a squat hold, Jumping air squats, glute ham raise, wrist/elbow stretches
1 . 5 Sets of 4 Reps: Overhead Squat
1 Minute of Double Unders or Double Under Practice Between each set
2 . 6 Rounds For Time:
1 Legless Rope Climb
10 Calorie Bike
10 Back Squats @ not heavy
CrossFit Havoc 