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 3 Efforts:
200 Meter Run (Rest at least 2 minutes between each effort)
3 . Max Reps in 8 Minutes:
Burpees over Bar
*Every Minute Starts with 8 Thrusters @ 75 / 53
CrossFit Havoc 