Warm up: 1 Minute on Bike / 10 Leg Swings / 10 Inch Worms / 10 Banded Good Mornings / 10 Bench Push ups
1 . Superset for 6 Sets:
12, 6, 3, 12, 6, 3 Bench Press
12, 6, 3, 12, 6, 3 Deadlift
(Use Wave Loading: Whatever weight you use on the first set of 12, you will use a little more weight when you return for the second set of 12, same with the sets of 6 and the sets of 3. )
2 . For Time:
800 Meter Run
40 Wallballs
CrossFit Havoc 