CrossFit Bruin – CrossFit

Warm-up (No Measure)

Row, or jog

–3-5 mins

Easy AMRAP 5 mins:

–3 ***low ring transition***

–3 jumping ring dip

–10 reverse grip press

–3 ***windmill***/side

Metcon (Time)

Split Jerk 1×1

Use the heaviest weight you can for the set.

15 min to find a heavy single.

3 rounds for time of:

20/17 Row Calories

10 Push Jerks, 155/105 lbs

5 Ring Muscle-ups

Goal: sub 9 mins

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