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