Warm up: 10 back extensions/ 10 Ring Rows/ 1 Minute Plank
2 . Every 3 Minutes for 5 Sets:
30 Seconds of Max Calorie Row
Right # of Strict Handstand Push ups
3 . As Many Rounds as Possible in 14 Minutes:
10 Dumbbell Hang Snatch (5 Per Arm)
8 Box Jump Overs
6 Dumbbell Goblet Squats
CrossFit Havoc 