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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

160204 (Time)

For time:

3 Rope Climbs 15′

10 Pullups

25 Wall Balls 20/14#

3 Rope Climbs 15′

25 Wall Balls 20/14#

10 Pullups

3 Rope Climbs 15′
Sub 6 rope pull-ups w/ hanging knee raise for 3 rope climbs.

SWOD

Clean & Jerk 3×1 80-85%

Front Squat 3×3 75%

Clean and Jerk (3×1 80-85% )

Front Squat (75% 3×3)

Fundamentals

Fundamentals Chipper (Suck Fest) (Time)

For Time:

800 m run

50 Air Squats

25 HSPU

50 Deadlifts 115/65#

800 m run