CrossFit Habu – On Ramp Course

Movements to Review:
-Deadlifts
-OHS
-Push Jerks
Main Movements:
-Snatch
Supplementary Movements:
-Thruster
-Pull-up and scaling options

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

On-Ramp Course

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Time Cap: 12 min

Goal: under 10 mins