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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
