Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Kang Squats
1 . 5 Sets of 4 Reps:
Back Squat (Increase weight as you go)
2 . Every Minute for 15 Minutes: (30 seconds of work/30 seconds of rest)
1st Minute: Burpee Pull ups
2nd Minute: Double Under
3rd Minute: Goblet Squats
CrossFit Havoc 