CrossFit Habu – CrossFit

Warm-up

Coaches preference (No Measure)

Strength

Front Squat (20X1 @ 5-3-1-1-1)

*rest 2-3 min

**moderate loads, only

last single tough

WOD

BIrthday WOD for Coach Sophia, Amy B. and Rachel !!! Wear the appropriate flare to commemorate.

Deadlift (Take 20 min to establish a 1 RM )

** with a partner

**Sumo or Traditional is acceptable.

**Make sure to note which type you did.

Metcon (No Measure)

AAB:

30 sec @ 80%

rest accordingly based on how many heats.

x 3