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CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike or row 3-5xs:

–:45sec easy

–:10sec hard

2xs:

–10 ***kneeling shoulder taps***

–:15sec dead hang

–10-15 jumping squats

–15 ***band pull aparts***

–15 ***straight arm pull down***

Metcon (Time)

For time:

30 Row Calories

15 Ring Muscle-ups

30 Row Calories

Goal: sub 8 mins

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