Warm up: 1 Minute on Bike / 30 Seconds in the bottom of a squat / 10 Kang Squats / 10 Sit ups / 10 Empty Bar Back Squats
1 . 3 Sets of:
3 Pause Back Squats (Dead stop in Bottom)
2 . 3 Sets of:
5 Back Squats
2 . 2 Rounds For Time:
400 Meter Run
20 Chest to Bar Pull ups
10 Overhead Squats
CrossFit Havoc 