Warm up: 500 Meter Row: bottom of a squat hold, Jumping air squats, glute ham raise, kang squats, wrist Stretches
1 . 2 Sets of 6 Reps: Front Squat
3 Sets of 3 Reps: Front Squat
*increase weight each set
2 . For Time:
20, 15, 10, 5
Handstand Push ups
Toes to Bar
Calorie Bike
CrossFit Havoc 