122019

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

–row 500m

–run 400m

EMOMx9min:

–6 pass throughs + 6 overhead squats

–:10sec ***reverse grip hang***+ ***6 kip swing***

–5 straight leg burpees + :10sec ***wall facing handstand hold***

1x 5-10ea.:

–muscle snatch + snatch press + snatch balance + overhead squat

Metcon (Time)

10 rounds for time of:

3 Overhead Squats, 155/105 lbs

6 Bar Muscle-ups

12 Burpees

Goal: sub 18 mins

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