Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Easy Row

Push-up to Down Dog

Moderate Row

Walking Samson + Air Squat at Top

Faster Row

Spiderman Crawls

w/Empty Barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

then 2 rounds w/PVC(try to go narrower round 2)

30 seconds pass throughs

30 seconds OHS

Overhead Squat (10 min to establish a heavy 3 for the day)

Metcon (Time)

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats 95/63
Choose a weight you can perform 21+ reps unbroken with solid positions. We should be aiming to get the overhead squats done in 3-5 sets.