Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats
1 . For 5 Sets:
5 Back squats (increase weight as you go)
Right # of ab wheel roll outs
2 Minutes on Bike
2 . As Many Rounds as Possible in 14 Minutes:
7 Australian Pull ups
14 Walking Lunges holding dumbbells
7 Burpees over Dumbbell
CrossFit Havoc 