CrossFit Habu – CrossFit
Warm-up
Dynamic 1 (No Measure)
For a 15-20ft distance, perform each movement down and back:
Forward Lunge
Backwards Lunge
Knee to Chest
Lateral Lunge
Hand walk
But Kickers
WOD
Betty (Time)
5 RFT of:
12 Push Press, 135/95#
20 Box Jumps, 24/20”
SWOD
5minute EMOM 1 snatch at 70%
then
3X3 snatch pull at 80%
Snatch (5 minute EMOM at 70% )
Snatch Pull (80% )
Fundamentals
If you are on Fundamentals, this WOD is for you!
Fundamentals Tester Day 1 (Time)
5 RFT of:
6 HSPU
20 AirSquats
