CrossFit Bruin – CrossFit

Warm-up (No Measure)

Easy AMRAPx 10min:

–1min row

–10 step-up + rotation

–10 sampson lunge

–10 scap push-up

–5ea 1-arm strict press

–5 burpee + vertical jump

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 mins of:

Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

10 L/10 R Single Arm Kettlebell Push Press, 53/35 lbs

10 Burpees Over Kettlebell

If you complete 5 rounds in under 10 mins, stop and log your time on the workout below (not on this AMRAP). Otherwise see how far you can get in 10 mins.

Goal: 4+ rounds

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