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
