Warm up: 200 Meter Jog / 10 Kang Squats / 10 Sit ups / 10 Double Legged Mountain Climbers / Empty Bar Back Squats
1 . For 5 Sets:
3 Back squats (increase weight as you go)
Right # of ab wheel roll outs
2 Minutes on Bike
2 . As Many Rounds as possible in 8 Minutes:
4 Thrusters @ 95 / 63
6 Burpees over Bar
CrossFit Havoc 