Warm up: 1 Minute on bike/ 30 second bottom of squat hold/ 10 glute ham raise/ 10 empty bar squats
1 . Every 2:00 for 3 Sets:
2 Pause Squats (same weight accross)
*Increase weight for Back Squats
Every 2:00 for 3 Sets:
2 Back Squats (same weight accross)
2 . As Many Rounds as possible in 12 Minutes:
30 Mountain climbers
30 Ball Slams
30 Double Unders
CrossFit Havoc 