Honey Badger Gym – CrossFit

Warm-up (No Measure)

30 Seconds Each:

Easy Row

Active Spidermans

Moderate Row

PVC Pass Throughs

Moderate Row

Air Squats

Faster Row

PVC Overhead Squats

w/empty bar:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Metcon (Calories)

3 min AMRAP:

21 Overhead Squats 95/63

21 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

3 min AMRAP:

18 Overhead Squats 115/78

18 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

3 min AMRAP:

15 Overhead Squats 135/93

15 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

3 min AMRAP:

12 Overhead Squats 155/103

12 Burpee Over the Erg

Max Calorie Row
The weights should be loads that we can complete at least 25, 20, 15, and 10 repetitions unbroken respectively for each round. If we’re on the fence, lighter is better. Minimum work requirement is at least 1 calorie on the rower each round, but we’d prefer to have ample time to row each round rather than struggling to make it there.