CrossFit Habu – CrossFit

Warm-up

2 Steady Rounds

:30 Dead hang from pull up bar

:30 Goblet Squat Hold

5 Goblet Squats (Slow and Steady)

Run 400m

Metcon

Metcon (Time)

From 10/16/17:

5 Rounds

8 Deadlift 135/105lbs

16 Burpees

8 Power Cleans 135/105lbs

16 Burpees

8 Push Jerk 135/105lbs

16 Burpees
**Time cap of 35 mins

Aerobic Capacity

**Optional**

Metcon (3 Rounds for time)

100yd Sprint

Rest 5:00

200yd Shuttle Sprint

(100yd down and back)

Rest 5:00

300yd Shuttle Sprint

(100yd down, back, down)