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 . As Many Rounds as Possible in 12 Minutes:
100 Meter Run
20 Air Squats
30 Double Unders
CrossFit Havoc 