Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats
1 . Every 4 Minutes for 4 Sets:
10 Front Squats *increase weight each set
2 . 3 Rounds For Time:
20 Sumo Deadlift High pulls with a kettlebell
15 Calorie Bike
10 Toes to bar
CrossFit Havoc 