CrossFit Habu – CrossFit
Warm-up
3 Steady Rounds
15 Jumping Lunges
10 Light Snatch Balance
5 Strict Pull Ups
**Its not a race
Strength
A: Back Squat (Work up to a heavy single around 90%)
B: Back Squat (5×3 @ 87.5%)
Metcon
Metcon (Time)
10 Rounds
4 Pull Ups
8 Burpees
8 DB Overhead Squats
(Alternate Arms Each Round)
Rest :30 sec
RX+ (Competitors Only)
10 Rounds
4 Bar Muscle Ups
8 Burpees to 6″ Target
8 DB Overhead Squats 70/50lbs
(Alternate Arms Each Round)
Rest :30
Notes
**Warm up the DB ohs really well, those should not slow you down in this Metcon.
**With such short rest the burpees do not need to be incredibly fast, just stay consistent.
