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
*Keep weight the weight the same for all 4 sets
Sets 5-8 : 6 Back Rack Lunge (each leg)
*Decrease weight for lunges and keep weight the same for all 4 sets of lunges
2 . For Time:
800 Meter Run
40 Dumbbell Shoulder to Overhead
400 Meter Run
20 Dumbbell Thrusters
CrossFit Havoc 