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: 1 Overhead Squat
2nd Minute: 100 Meter Run
2 . 2 Rounds for Time:
30 Pull ups
20 Shoulder to Overhead
10 Front Squats
CrossFit Havoc 