11/13/2018

By

Honey Badger Gym – CrossFit

Warm-up (No Measure)

1 Minute

Easy Bike or Row

Easy Jog

Walking Spiderman Stretch

45 Seconds

Moderate Bike or Row

Moderate Jog

Walking Samson Stretch

30 Seconds

Faster Bike or Row

Faster Jog

Bear Crawl

then w/empty bar:

5 Kang Squats

5 Snatch Grip Push Press

5 Jump Shrugs

5 High and Outsides

5 Muscle Snatches from hip

Metcon (Time)

Every 4 min for 20min(5 rounds):

12/9 Calorie Bike

9 Lateral Barbell Burpees

6 Power Snatches 115/80

*Score is slowest round

*Stagger groups by 2 min if needed

RX+ 135/93, bar facing burpees