Warm up: 2 Minute on bike/ 10 Glute ham raise / 10 Sit ups / 10 walking lunges
1 . Every 2:00 for 8 Sets:
Sets 1-4 : 3 Back Squats
Sets 5-8 : 6 Back Rack Lunge (each leg)
*Keep weight the same for all sets
2 . For Time:
800 Meter Run
40 Pull ups
20 Power Cleans
CrossFit Havoc 