Warm up: 1 Minute on Bike / 10 Good Mornings / 20 Mountain Climbers / Empty Bar Squats
For Time:
4 Overhead Squats
20 Burpees
8 Front Squats (Add Weight)
40 Sit ups
12 Back Squat Squats (Add Weight)
60 Double Unders
1 Mile Run
60 Double Unders
12 Back Squats
40 Sit ups
8 Front Squats (Remove Weight)
20 Burpees
4 Overhead Squats (Remove Weight)
*all squats should be from rack at a challenging weight
CrossFit Havoc 