Warm up: 2 Minutes on a machine / 10 GHD Raises / 10 GHD sit ups / 5 GHD Raises / 5 GHD sit ups / Air squat x 10 / Cossack squat x 8 each side / Air squat x 6 / Cossack squat x 4 each side
1 . Every 90 Seconds for 6 Sets Each: (18 total minutes)
1st Set of 90 Seconds: 2 Back Squats *Same Weight Each Set
2nd Set of 90 Seconds: Right number of Strict pull ups
2 . For Time:
100 Double Unders
50 Wall balls
CrossFit Havoc 