Warm up: 10 back extensions/ 10 Sit ups/ 1 Minute Plank/ 10 Push ups
1 . 5 Sets of 3 Reps:
Bench Press *Increase weight as you go
2 . 3 Sets of 8 Reps:
Weighted Push ups
3 . As Many Rounds as possible in 6 Minutes:
12 Kettlebell Swings
12 Calorie Bike
Immediately into AMRAP in 6 Minutes:
6 Kettlebell Snatches
6 Calorie Bike
CrossFit Havoc 