Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Good Mornings / 10 Push ups / 10 Bench Sit ups
1 . Every 3 Minutes for 6 Sets: (Increase weight as you go)
3 Deadlifts
2 Bench Press
2 . As Many Rounds as Possible in 10 Minutes:
100 Meter Row
Hang Power Clean (Start at 2 Reps and Increase by 2 Reps every Round)
CrossFit Havoc 