Warm up: 5 Burpees / 10 Kang Squats / 15 Double Leg Mountain Climbers
1 . 4 Rounds NOT for Time:
10 Calorie Bike
20 Air Squats
4 Back Squats (use same weight for all Rounds, but a little more than last week)
2 . 4 Rounds NOT for Time:
20 Glute Ham Sit ups to Straight
3 Back Squat (Increase weight each Round)
3 . For Time:
30 Muscle ups
CrossFit Havoc 