Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Empty Bar Front Squats
1 . For 8 Sets:
Front Squat 5, 5, 4, 4, 3, 3, 2, 2 (Increase weight as you go)
5-10 Ab Wheel Roll Outs
2 . As Many Rounds as Possible in 6 Minutes:
Wallballs
Burpees
*start at 1 rep and Increase by 1 rep every round
CrossFit Havoc 