Honey Badger Gym – CrossFit

Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Air Squat to Medicine Ball

Sit-ups

Easy – Moderate Bike or Row

Medicine Ball Deadlifts

Active Samson

Moderate Bike or Row

Medicine Ball Power Cleans

Active Spidermans

Faster Bike or Row

Medicine Ball Thrusters

Push-up to Down Dog

Metcon (Time)

For Time:

1 Thruster (135/93)

2 Hang Power Cleans

3 Deadlifts

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Bike
The workout flows as follows:

1 Thruster

2 Hang Power Cleans, 1 Thruster

3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

4 Burpees 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster

…

We’ll continue this pattern until we reach 12-11-10-9-8-6-5-4-3-2-1, with the final repetition of the workout being the 1 Thruster at the finish.