Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches
1 . 2 Sets of 10 Reps: Front Squat
3 Sets of 5 Reps: Front Squat
*increase weight each set
2 . For Time:
400 Meter Run
40 Pull ups
200 Meter Run
20 Pull ups
CrossFit Havoc 