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:
10, 5, 2, 10, 5, 2 Bench Press
10, 5, 2, 10, 5, 2 Deadlift
(Use Wave Loading: Whatever weight you use on the first set of 10, you will use a little more weight when you return for the second set of 10, same with the sets of 4 and the sets of 2. )
2 . For Time:
400 Meter Run
10 Devil Press
400 Meter Run
10 Burpee Pull ups
400 Meter Run
10 Devil Press
400 Meter Run
CrossFit Havoc 