040320

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Jump Rope 6xs:

:20 ON

:10 OFF

Notes: Any Variation.

2xs:

10 PVC Pass Thru

10 PVC Around the World

5-10 PVC OHS

5-10 PVC Sotts Press

3 Kip Swing + 1-2 Pull Ups

3 Ring Dip or Jumping Dip

BB Warm Up 1x 5ea:

Snatch Push Press

Snatch Balance

OHS

Hang Power Snatch

Hang Squat Snatch

Prime 1x:

28 Double Unders

4 Hang Squat Snatch (workout weight)

1-2 Muscle Up

28 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

28 Double Under

7 Hang Squat Snatch (95/65)

4 Muscle Up

Goal: 6+ Rounds

Scaled Version:

AMRAP 9 min

56 Single Under

7 Hang Squat Snatch (95/65)

4 Low Ring Transition or 4 CTB Pull Ups

Goal: 6+ Rounds

Metcon (AMRAP – Rounds and Reps)

AT HOME:

Minimal Gear Version:

AMRAP 9 min

28 Double Unders

7 Alt. DB or KB Snatch (50/35)

4 Muscle Up or CTB Pull Ups

Goal: 6+ Rounds

Bodyweight Version:

AMRAP 9 min

60 Lateral Hops

7 Burpee Broad Jumps

1min Plank Hold

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