CrossFit Bruin – CrossFit

Warm-up (No Measure)


–10 ***kneeling shoulder tap***

–30 secs ***child pose stretch***

–8 kip swing

–5 false grip ring row + 3 strict dip or jumping

–30 secs row

Increase speed on the rower with each round.

Metcon (AMRAP – Reps)

As many reps as possible in 12 mins of:

2 Ring Muscle-ups

4 Row Calories

4 Ring Muscle-ups

8 Row Calories

6 Ring Muscle-ups

12 Row Calories

Continue adding 2 Ring Muscle-up reps and 4 Row Calorie reps each round until time expires.

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