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
400m Jog before starting warmup

WOD

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

SWOD

Front Squat (2×3 at 75% then 3×3 at 80%)

On-Ramp Course

Wallballs for time:

15 – 12 – 9 reps

You cannot drop the medicine ball. If the ball hits the floor, that is a foul and you start over.

weight is 20# for men, 14# for women