CrossFit Bruin – CrossFit

Warm-up (No Measure)

Row 8xs:

:20sec Easy

:10sec Hard


6ea Windmill

6ea Single arm Thruster (light)

12 Scap Pull Up

12 KB Swing (light)

:15sec Handstand Hold

Metcon (2 Rounds for time)


0-10 min

“Jackie” Row 1000 meters, 50 Thruster (45/35), 30 Pull Up

10-20 min

“Diane” 21-15-9 Deadlift (225/155), HSPU

Notes: Complete each couplet for time. Rest the remainder of the 10 min before starting the next one.

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