Honey Badger Gym – CrossFit

Warm-up (No Measure)

8 min AMRAP:

100 Meter Rowling

(turf to wall) Burpee Broad Jump Out

(wall to turf) Walking Lunge Back

*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.

Empty Bar Warmup followed by,

Ankle Stretch Off Box 30 sec each side

Wrist Stretch On Box 30 sec each side

Front Rack Stretch On Box 30 sec each side

Metcon (AMRAP – Reps)

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans (135/93)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans (115/78)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

4 min AMRAP:

27/21 Calorie Row

21 Power Cleans (95/63)

15 Burpee Box Jump Overs (24/20)
ROW- Adjust calories/intensity to compete in 90 seconds or faster

POWER CLEANS-Should also be able to complete in 90 seconds or less to have time for burpee box jump overs

1st bar: 21+ unbroken when fresh

2nd bar: 25+ unbroken when fresh

3rd bar: 30+ unbroken when fresh

BURPEE BOX JUMP OVERS- No need to stand to full extension