Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Mountain Climbers

Slow Air Squats

Chest Stretch

Bottoms up Burpees

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Front Squat (E2MOM x 10 min to build to a heavy paused double )

3 second pause

Hang Clean (10 min EMOM x 1 rep)

these should be peformed as hang squat cleans

Metcon (Time)

3 Rounds(10 min cap):

15 Hang Squat Cleans 115/83

15 Lateral Barbell Burpees

*all work must be done in the time cap to be as prescribed