CrossFit Bruin – CrossFit

Warm-up (No Measure)

ump Rope 8xs:

:20sec ON

:10sec OFF

Notes: Use any variation of jump rope you would like and use this time to practice efficiency with the jump rope.


10ea Sky Reach

3 Kip Swing + 1-2 Pull Ups


10 PVC Sotts Press

OHS Bar Warm Up 5ea:

Muscle Snatch

Push Press


Squat Snatch

Prime 1x:

3-5 CTB

5-8 OHS (workout weight)

20 Double Unders

Metcon (Time)

For Time:

50 CTB Pull Up

100 OHS (75/55)

200 Double Under

Goal: Compare to 2/12

Goal: Sub 12

Scaled Version

For Time:

35 Jumping CTB Pull Up

60 OHS (55/35)

200 Single Unders

Goal: Sub 12

Metcon (Time)


Minimal Gear

For Time:

50 CTB Pull Up

100 Single Arm DB OHS (50/35)

200 Double Under

Goal: Sub 12

Notes: Switch arms as needed for the OHS.

Bodyweight Version

For Time

50 Plank Ups

100 Air Squats

200 Jumping Jacks

Metcon (No Measure)

Optional Accessory

Zercher Carry

5 x 50′

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