Warm up: 1 Minute on bike/ 10 Banded Good Mornings/ 10 sit ups/ 50ft bear crawl / 10 sit ups
1 . Superset for 5 sets:
6 Pendlay Row
50 ft Sled Push or pull
2 . As Many Rounds as Possible in 10 Minutes:
*Increase each by 2 reps per round
Hang Power Snatch
Overhead Squat
Toes to bar
CrossFit Havoc 