110619

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Skipping drills 1x 100-50ft ea.:

–forward skip

–backwards skip

–skip for height

–skip for distance

–skip for speed

–lateral skip (each way)

2xs :20 on :10 off:

–samson lunge

–scap pull-up

–high knee tuck

–strict pull-up (no more than 5)

–jump rope

Metcon (Time)

4 rounds for time of:

10 Shuttle Runs, 10 m

15 Box Jumps, 30/24 in

20 Chest-to-bar Pull-ups

100 Double Unders

Complete in intervals of 4 mins on, 3 mins off until you finish 4 rounds.

Goal: sub 19 mins of work

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