Warm up: 10 glute ham raise/ 10 sit ups/ 10 good mornings/ 10 sit ups
1 . 5 sets of 4 reps:
Deadlift
2 . As Many Rounds as Possible in 16 Minutes:
30 Second Plank / Handstand Hold
Air Squats (Start at 5 and increase by 5 each Round)
Pullups (Start at 3 and increase by 3 each Round)
CrossFit Havoc 