Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Air Squats / 10 Double Legged Mountain Climbers
1 . 3 Sets of 3 Reps:
Anderson Squat
3 Sets of 5 Reps:
Back Squat
2 . As Many Rounds as Possible in 12 Minutes:
3 Hang Power Clean
6 Handstand Push ups
12 Calorie Row
CrossFit Havoc 