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 / 10 Plank up-downs
1 . 3 Sets of:
3 Pause Back Squats (Dead stop in Bottom)
2 . 3 Sets of:
5 Back Squats
3 . For 5 Sets:
5 Bench Press
10 Glute Ham Sit ups
4 . As Many Calories as Possible in 3 Minutes:
Row
CrossFit Havoc 