Warm up: 20 Jumping Jacks / 10 Push ups / 20 Mountain Climbers / 10 Ring Rows
1 . For 8 Sets:
2 Bench Press (Same Weight all Sets)
8 Single-arm Dumbbell Bent over Row (per arm-keep it light)
2 . 6 Rounds for Time:
300 Meter Run
2 Rope Climbs
10 Deadlifts
CrossFit Havoc 