CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

Metcon (No Measure)

EMOM 16 min –

Min 1 – Amrap HSPU in 30 sec

Min 2 – Single Arm Kettlebell Strict Overhead Press x 5, each arm, seated

Min 3 – 10 TTB

Min 4 – AAB 20 sec Max Effort

WOD

Metcon (Time)

2 rounds for time:

1 Power Clean into 10 TnG Push

Press (want unbroken,

adjust weight accordingly) with kettlebells/dumbbells

10 burpee box jump over

100m double KB front

rack carry AHAP