CrossFit Habu – Competitor

Warm-up

Coaches preference (No Measure)

Strength

Back Squat (3×3 @ 60-65%)

Tempo:@33X1

Weighted Pull-ups (3X5)

Tempo: @20X1

Weight: your choice; be bold.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

3 wall walks

5 Single Arm DB thrusters (R)

25 DU

5 Single Arm DB thrusters (L)

100m run

Metcon (No Measure)

Emom 12 min –

odd – MU x 2-3

unbroken

even – Row 10 cals