CrossFit Habu – CrossFit

Warm-up

2 Steady Rounds

:30 Dead hang from pull up bar

15 DB Push Press (Single Arm per round)

Run 200 m

Metcon

Metcon (Time)

5 Rounds

8 Deadlift 135/105lbs

16 Burpees

8 Power Cleans 135/105lbs

16 Burpees

8 Push Jerk 135/105lbs

16 Burpees

Notes

Metcon is tricky. You need to stay pretty comfortable. Its not going to help you to go out of the gate hot and try to win the first round. Stay smooth on the lifts, relaxed on the burpees. Hopefully jerks and deadlifts stay unbroken. Cleans should be singles.