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CrossFit Bruin – CrossFit

Warm-up (No Measure)

Jump Rope (any variation)

–3-5min

2xs:

–10ea ***Lying Leg Swing***

–***V-Roll***

–10 ***Pike Compression***

–10 ***Kip Swing***

–10-5 Push-ups

1x 5ea:

–***Snatch Skill Warm Up***

1x DB Specific Warm Up:

–6ea Hang DB Snatch

–6ea DB Snatch (from floor)

–6 DB Squat Clean

–6 DB Squat

Rogue Q3 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 mins of:

100 Double Unders

80 Alternating Dumbbell Snatches, 50/35 lbs

100 Double Unders

60 Toes-to-bars

100 Double Unders

40 Dumbbell Squats, 50/35 lbs

100 Double Unders

20 Strict Handstand Push-ups

Tiebreak is the split time at the completion of the last set of 100 double unders completed.

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