Warm up: 1 Minute on Bike / 10 Back Extensions / 10 Sit ups / 10 Kang Squats / 10 Behind the Neck Press / 10 Empty Bar Overhead Squats
1 . For 5 Sets:
2 Overhead Squats
20 American Kettlebell Swings
2 . For Time:
1 Mile Run
50 Wall balls
800 Meter Run
CrossFit Havoc 