Honey Badger Gym – CrossFit

shoulder prep circuit (No Measure)

15 band pull aparts or bent over flyes

10 reverse hspu shrugs or plate shrugs

10 shoulder rotates each arm (light)

10 snow angels w/ a Y shrug (light)

30 foot hs walk or 20 count hold or 30 count overhead weight active hold
followed by

100 double unders

500m row sprint

Metcon (Time)

with a partner, 8 min to complete:

150 power snatches 75/55(15s)

2 min rest and weight adjustment for the next piece of work.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP: alternate rounds w/parter

12 deads 155/105

9 hang cleans 155/105

6 push jerks 155/105