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: 1 Front Squat
2nd Minute: 100 Meter Run
2 . 3 Rounds For Time:
30 Sit ups
20 Box Step Overs Holding Dumbbells
10 Shoulder to Overhead w/ Dumbbells
CrossFit Havoc 