Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds Each

Jumping Jacks

Active Spidermans

Front Rack Stretch*

Easy Single Unders

Active Samson

Front Rack Stretch*

Higher Single Unders

Push-up to Down Dog

Front Rack Stretch*

*Front Rack Stretch: Laying on your chest, place the elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.


5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Alternating Elbow Rotations

5 Front Squats

5 Strict Presses

5 Good Mornings

5 Back Squats

Hang Power Clean (12 min to establish a heavy 3 for the day)

Metcon (Time)

For Time:

21 Hang Power Cleans

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans

9 Lateral Barbell Burpees

50 Double Unders

RX+ 135/93, bar facing burpees

RX 105/70