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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

WOD

Clean (20min to Find 1Rep Max Clean)

Hang Clean (ME Hang Cleans w/ 75-80% 1RM Clean)

SWOD

Fundamentals

Fundamentals programming #1 (AMRAP – Rounds and Reps)

8 Min AMRAP of:

100 meter run

6 burpees

6 HSPU