CrossFit Bruin – CrossFit

Warm-up (No Measure)


–10 ***spiderman***

–10 goblet squat (3 secs down)

–3-5 strict pull-ups

–1 rope climb

Moderate to light weight on the goblet squat. Use the one rope climb as a way to practice and if needed only climb half way.

Prime 1x:

–20 secs hard row

–6-8 wall balls

–1 rope climb

–6-8 wall balls

–20 secs hard row

Metcon (Time)

For time:

100 Wall Balls, 20/14 lbs

Every 1 min complete:

2 Rope Climbs or 5 strict pull-ups

Goal: sub 12 mins

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