Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Empty Bar Front Squats
1 . For 5 Sets:
1 Front Squat *Increase weight as you go
Right # of Ab Wheel Roll outs
2 . 3 Rounds for Time:
15 Overhead Squats
300 Meter Run
60 Double Unders
CrossFit Havoc 