Warm up: 200 Meter Jog / 10 Good Mornings / 10 Sit ups / 10 Lunges / 10 Plank up downs
1 . 6 Sets of 2 Reps:
Deadlift (can be sets across or increasing weight)
2 . For 2 Efforts: (You are suppose to actually RUN!)
300 Meter Run (Rest at least 3 minutes between each effort)
3 . For Time:
25 Handstand Push ups
50 Push ups
CrossFit Havoc 