Warm up: glute ham raise, sit ups, bottom of squat stretch
1 . Back Squat: 5 Sets of 4 Reps *increase weight each set
2 . Every 2 Minutes For 6 total sets: (40 sec of work – 80 seconds of rest)
First 3 sets: empty bar seated strict press
Second 3 sets: empty bar bench press
3 . For Time:
50 Glute ham sit ups
100 Double Unders
CrossFit Havoc 