Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 5 Empty Bar Overhead Squats / 5 Empty Bar Front Squats
1 . 3 Sets of 3 Reps:
Overhead Squat
*Try to end heavier than last week
3 Sets of 3:
Front Squat
*Try to end heavier than last week
2 . 3 Sets of 4:
Seated Strict Press
*Increase weight as you go
3 Sets of 4:
Bench Press*Increase weight as you go
3 . For Time:
500 Meter Row
CrossFit Havoc 