Warm up: 1 Minute on Bike / 10 Good Mornings / 10 Empty Bar Behind the Neck Press / 10 Walking Lunges / 10 Sit ups
1 . For 3 Sets:
3 Behind the Neck Split Jerks (Overhead Squat Grip)
2 . For 3 Sets:
4 Overhead Squats (Increase weight as you go)
3 . 2 Rounds for Time:
30 Push ups
30 Pull ups
600 Meter Run
CrossFit Havoc 