Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups
1 . For 4 Sets:
8 Back Rack Lunges
Right # of Ring Muscle ups or Pull up/dips/jumping ring muscle ups
2 . For 4 Sets:
4 Anderson Squats
Right # of Bar Muscle ups or Pull ups/dips/jumping bar muscle ups
3 . 4 Rounds for Time:
10/8 Calorie Row
5 Shoulder to Overhead
CrossFit Havoc 