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 . 4 Sets of:
4 Back Squats
3 . 3 Rounds For Time:
10 Dumbbell Hang Power Snatch (5 per arm)
10 Burpee Box Step Over holding Dumbbell
CrossFit Havoc 