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 . 5 Sets of:
3 Back Squats
3 . As Many Rounds as Possible in 12 Minutes:
24 Switch Steps to a Plate
12 Plate Ground to Overhead
6 Burpees with Jump to Plate
CrossFit Havoc 