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CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

–5 ***inchworm***

–50ft ea. single arm overhead dumbbell walk

–10ea ***single arm dumbbell high-pull***

–10ea single arm dumbbell press

(use a light dumbbell and think slow down fast up on the high-pull and press)

1x:

–5 snatch balance (power position)

–5 snatch push press

–5 hang power snatch

–5 power snatch

–5 snatch pull

Metcon (Weight)

Snatch Pull + Power Snatch, pick load

Every 1 min for 10 mins.

10x(1+1)

Start light and add weight every 1 min until you find a heavy single for the day.

Metcon (Time)

7 rounds for time of:

5 Handstand Push-ups

3 Ring Muscle-ups

1 Power Snatch, 185/125 lbs

Ring Muscle-ups- strict or kipping

Goal: sub 12 mins

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