Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Glute Ham Sit Ups / 10 Empty Bar Front Squats
1 . Every 3 Minutes for 4 Sets:
8 Front Squats *increase weight each set
2 . 3 Rounds for Time:
30 Calorie Row
20 Dumbbell Shoulder to Overhead
10 Reverse Burpees
CrossFit Havoc 