1 . For the next 4 weeks:
Every 2.5 minutes:
Front squat 3 sets of 6 reps
Back squat 3 sets of 3 reps
Back rack lunges 3 sets of 6 reps
*The goal is to go up in weight on every set every week.
*Begin with approximately 70% on set one of the front squats and about 75% on set one of the back squats.
*The reps and sets stay the same every week.
*Take a minute to figure out your weights for the 4 weeks and write it down.
2 . For Time:
400 Meter Row
40 Pull ups
CrossFit Havoc 