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
then 3 rounds

10 empty bar high hang squat snatches or ohs

12 pullups or ring rows

misfit snatch complex (2-2-2-2-2 @ 80-90% of complex max)

1 snatch + 1 OHS + 1 hang snatch + 1 OHS

Metcon (3 Rounds for reps)

3 min AMRAP

9 push jerk 135/93

9 lateral bar over burpees

rest 2 minutes

3 min AMRAP

6 push jerks 185/123

6 bar facing burpees

rest 2 minutes

3 push jerks 205/133

3 burpees

RX+ 225/143 for last weight increase