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 (3-3-3-3-3-3)

Add weight each round.

Note max weight hit.

SWOD

Push Press (2×5 at 70% then 3×5 at 75%)

On-Ramp Course

Front Squats (from the rack)

3-3-3-3-3-3