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, a little heavier than last week)
8 Single-arm Dumbbell Bent over Row (per arm-keep it light)
2 . Every Minute on the Minute for 16 Minutes:
1st Minute: Calorie Row
2nd Minute: Burpee Bangers
3rd Minute: Double Unders
4th Minute: Toes to Bar
CrossFit Havoc 