CrossFit Bruin – CrossFit

Warm-up (No Measure)

Row or Run:

–3-5 mins

Add 10 sec bursts throughout.


–10 ***Kneeling Shoulder Taps***

–5 ***Inchworm + Push-up***

–10 Hang Muscle Clean

–10 Bent Over Row

–5-10 Strict Press

–30 secs Row Sprint

Metcon (Weight)

Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Build up to a max for the day in 15 mins.

Metcon (No Measure)

Every 3 mins for 15 mins do:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

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