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CrossFit Bruin – CrossFit

Warm-up (No Measure)

3xs:

–30-50 single unders

–5ea. step-up ***spiderman***

–10ea. ***knee push away***

–5ea. deadlift + bent over row + muscle clean + front squat + ***kang squat***

Metcon (Time)

For time:

10 Front Squats, 205/145 lbs

10 Double Unders

9 Front Squats, 205/145 lbs

20 Double Unders

8 Front Squats, 205/145 lbs

30 Double Unders

7 Front Squats, 205/145 lbs

40 Double Unders

6 Front Squats, 205/145 lbs

50 Double Unders

5 Front Squats, 205/145 lbs

60 Double Unders

4 Front Squats, 205/145 lbs

70 Double Unders

3 Front Squats, 205/145 lbs

80 Double Unders

2 Front Squats, 205/145 lbs

90 Double Unders

1 Front Squat, 205/145 lbs

100 Double Unders

Goal: sub 20 mins

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