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.