103119

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike or row

–3-5 mins

1-2xs:

–10ea lying leg swing

–5ea lying crossover

–5 v-rolls

–10 pike compression

–5 muscle clean

–5ea front rack lunges

–5 strict press

1x: Burgener clean warm up

–Down & up

–Down & high pull

–Down & muscle clean

–Down & land

Metcon (Weight)

2 Clean Pull + Squat Clean + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

(2+1+1)x5

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