Warm up: 1 Minute on Bike / 30 second in the bottom of a squat / 10 Kang Squats
1 . Every Minute on the Minute for 20 Minutes:
1st Minute: 2 Front Squats
2nd Minute: 100 Meter Run
2 . For Time:
200 Ft Farmers Carry w/ KB
30 Kettlebell Swings
200 Ft Farmers Carry w/ KB
30 Kettlebell Swings
200 Ft Farmers Carry w/ KB
30 Kettlebell Swings
200 Ft Farmers Carry w/ KB
*You will use the same KB for your Swings and Farmers Carry, so one KB, during the Farmers Carry you may switch hands back and forth
CrossFit Havoc 