Warm up: 100 Ft Bear Crawl / 5 Tuck Jumps / 10 Sit ups / 10 Bench Push ups
1 . For 4 Sets:
6 Seated Strict Press
6 Kneeling Squat Jumps
12 Calorie Row (Working on technique not speed)
2 . As Many Reps as Possible in 10 Minutes:
Alternating Dumbbell Snatches
Burpee Over Dumbbell
Calorie Bike
*Increase by 2 reps each Round
CrossFit Havoc 