Warm up: 1 Minute on Bike / PVC Pull Throughs / 30 second in the bottom of a squat / 10 Kang Squats / Empty Bar Overhead Squats
1 . Every Minute on the Minute for 20 Minutes:
1st Minute: 2 Overhead Squats
2nd Minute: 100 Meter Run
2 . As Many Rounds as Possible in 10 Minutes:
10 Burpees with hop to plate
5 Australian Pull ups
CrossFit Havoc 