CrossFit Habu – CrossFit

Warm-up

2 Steady Rounds:

20 Good Mornings w/ barbell

15 Pull Ups

400 m run

Metcon

A: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

40 Cal Row

30 Shoulder to Overhead

(110/75Lbs)

20 Burpee over Bar (no bar facing)

Strength

B: Overhead Squat (7 minutes to establish 3RM)

*with 2 min of rest and transition

**7 minutes to establish 3RM

***From rack/blocks