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.
