Warm up: 100 Meter Run / 10 Walking Lunges / 10 Sit ups
1 . For 5 Sets:
4 Box Step ups per leg w/ a Dumbbell or Kettlebell
Right amount of Ab Wheel Rollouts
2 . As Many Rounds as Possible in 16 Minutes:
1 Rope Climb
1 Snatch + Overhead Squat
10 / 7 Calorie Bike
CrossFit Havoc 