CrossFit Habu – CrossFit

Warm-up

3 rds of:

10 Cal on rower

4 strict pull ups

*banded assistance if needed only for strict pull-ups.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

Run 200 meter

3 bar muscle ups

*Further Scaling:

Alternate rounds between 5 Strict Pull Ups and 5 Dips (ring or matador) instead of Muscle Ups.

Use banded assistance if necessary on for strict pull-ups.
Just keep moving. That’s the goal. Don’t take a break to drink water or contemplate life.