CrossFit Habu – CrossFit

Habu Warm-up (No Measure)

Jumping Jack (25 reps)

Long Lunge (4)

Single Leg Lateral Stretch (6)

“Ichiro Stretch”

“Speed Skater”

Handwalk to Push-ups (5)

Arm Circles

“Wring the towel”

400 meter run

PVC Pipe work

Metcon (Time)

Complete 6 Rounds of the following complex:

5 Hang Power Clean

7 Front Squats

3 Push Jerk

*Men 95#, Women 75#

*Each complex must be completed unbroken. Rest as needed between rounds.

**For every bar-drop mid-complex the penalty is 10 burpees to be completed after the workout. (i.e. If you dropped the bar 3 times throughout the workout you must complete 30 burpees at the end before noting time)