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 . For Time:
50 Calorie Bike
25 Clean and Jerks @ 135 / 95
CrossFit Havoc 