Honey Badger Gym – CrossFit

Front Squat (15 min to find a heavy single, with conditions..)

condition 1: 5 second descent

condition 2: 3 second pause in the bottom

Partners will help count you down and count in the bottom. No cheating! 🙂

Metcon (AMRAP – Reps)

RX+ 12 min AMRAP:

3 Thrusters 95/63

3 Toes to Bar

3 Calorie Bike

6 Thrusters

6 Toes to Bar

6 Calorie Bike

9 Thrusters

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.

RX: 75/55, hanging knee raises(open standard), bike or row
to keep the intent of this workout, athletes going RX+ should be able to complete at least 12+ ttb unbroken, and 21+ thrusters at the prescribed weight unbroken when fresh.

Scoring Chart:

Finish 3’s: 9 Reps

Finish 6’s: 27 Reps

Finish 9’s: 54 Reps

Finish 12’s: 90 Reps

Finish 15’s: 135 Reps

Finish 18’s: 189 Reps

Finish 21’s: 252 Reps