Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 10 Lunges / 10 Plank up downs
1 . 6 Sets of 3 Reps:
Deadlift (can be sets across or increasing weight)
2 . For 6 Efforts:
100 Meter Run (Rest at least 90 seconds between each effort)
3 . As Many Rounds as Possible in 6 Minutes:
3 Push Press
3 Burpee Box Jump Overs
CrossFit Havoc 