Warm up: 20 Jumping Jacks / 10 Inch Worms / 10 Banded Good Mornings / 10 Ring Rows
1 . For 4 Sets:
Accumulate 2:00 of a Plank (elbows or hands)
5 Single-Leg RDLs per side with Kettlebell
5 Strict or Weighted pull ups
2 . As many Rounds as Possible in 12 Minutes:
9 Calorie Row
6 Dumbbell Squats, holding in front rack or on shoulders
3 Devil Press
CrossFit Havoc 