Warm up: 5 Burpees / 10 Kang Squats / 15 Double Leg Mountain Climbers
1 . 3 Rounds NOT for Time:
10 Calorie Bike
20 Air Squats
5 Back Squats (use same weight for all Rounds)
2 . 3 Rounds NOT for Time:
20 Glute Ham Sit ups to Straight
4 Back Squat (Increase weight each Round)
3 . Every 2 Minutes for 5 Sets:
20 Ball Slams
10 Burpee Box Jump Overs
CrossFit Havoc 