CrossFit Habu – CrossFit

Warm-up

The Clean (No Measure)

15-20 reps of each movement w/ PVC

1. Pass Throughs

2. Down and Up

3. Elbows High and Outside

4. Front Squat High Elbows

5. Muscle Clean

6. Hang Power Clean

7. Power Clean
After running through this warm-up, perform a few squat cleans into a thruster.

WOD

Thruster (15min to Find 1RM )

Thruster (1 Set ME @75-80% 1RM)

SWOD

14min EMOM:

odd minutes: 3 Power Snatches 75/115

even minutes: 29 Double-Unders