Warm up: Back extensions, bottom of squat hold, sit ups, wrist stretches
1 . Front Squat: (4 Week Program, this is your starting weights. You will go up 5-10 lbs each week.)
5 Reps @ 80% of your max
1 Rep @ 85%
3 Reps @ 82.5%
1 Rep @ 87.5%
2 . For Time:
600 Meter Run
60 Push ups
60 Pull ups
600 Meter Run
CrossFit Havoc 