05/20/2019

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each

Easy Row or Bike

Air Squats with Hands Overhead

Moderate Row or Bike

Slow PVC Overhead Squats

Faster Row or Bike

Jumping Air Squats

Empty Bar:

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

1 min OHS hold w/PVC

1 min Warrior Squat

Metcon (Time)

Every 5 min for 5 rounds:

30 Air Squats

20/15 Calorie Row

7 Power Snatches 115/83

*slowest round is your score
choose a weight you can move for 10+ reps unbroken when fresh

looking to have around 90 seconds of rest at least after each round