Honey Badger Gym – CrossFit

(No Measure)

3 rounds:

10 russian swings

10 burpees

alt. groin stretch half way

inch worm half way

runner stretch/hipflexor half way

inch worm half way

shoulder stretch 1 min each side

snatch warmup

5 jump shrugs

5 high & outsides

5 muscle snatches

5 balance to power

5 OHS

5 sotts press

5 duck walks forward/backward

misfit snatch complex (2 snatch complexes E2MOM for 10 min @ 80-90% 1rm)

1 snatch + 1 OHS + 1 hang snatch + 1 OHS
If 1rm not known, pick a manageable weight to work with. If percentages are too heavy, scale back(dont be a dummy). Use same weight for the entire piece.

Metcon (Time)

63-54-45-36-27-9

Double Unders

21-18-15-12-9-3

Deadlifts 155/105

RX +

21-18-15-12-9-6-3

Assault Bike Calories

Deadlifts @155

(Reset Bike after every round)
no penalty for single unders