Warm up: 10 good mornings/ 10 sit ups/ 10 walking lunges/ 10 sit ups
1 . 5 sets of 5 reps:
Deadlift
2 . Every Minute on the Minute for 15 Minutes:
1st Minute: 6-8 per arm Single armed Dumbbell Row w/ knee on bench
2nd Minute: 6-8 per arm Seated dumbbell curl
3rd Minute: 10-15 plyo push ups or clapping push ups
CrossFit Havoc 