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 . As Many Rounds as Possible in 15 Minutes:
(Start at 3 Reps and add 3 Each Round)
Pullups
Push Press
Burpees Over Bar
CrossFit Havoc 