Warm up: 20 Mountain Climbers / 10 Push ups / 10 Sit ups / 10 Plank up downs
1 . Every Minute For 10 Minutes: (5 Sets of Each, 30 seconds of work 30 seconds of rest)
1st Minute:
30 Seconds: Max Calorie Row
30 Seconds: Rest/Transition
2nd Minute:
30 Seconds: Max Bench Press (135/83, 115/73, 95/63, 75/53, 45/33)
30 Seconds: Rest/Transition
2 . For Time:
400 Meter Run (Starts each Round)
20, 15, 10, 5
Toes To Bar
Wallballs
CrossFit Havoc 