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
30sec rest between each movement

WOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Female weight = 95#

SWOD

Clean Pull (3×3 at 85%)

Clean (5×1 at 75%)

On-Ramp Course

The Chief (modified)

3 medball cleans, 20#

6 push-ups

9 AirSquats

Rest 1-minute

Repeat for a total of 5 cycles

*female weight = 14# medball