052120

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike, Row or Run 1x:

3min @ an easy pace

2-3xs:

6 Bomber

6 Bootstrappers

6 Squat Jumps

6ea. Single Arm KB Swing

Prime 1x:

10 Medball Deadlifts

8 Medball Muscle Clean

6 Medball Front Squats

4 Medball Cleans

4 Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

10 Medball Clean (20/14)

10 Burpee

Goal: 7+ Rounds

Scaled Version

AMRAP 7 min

7 Medball Clean (14/10)

7 Burpee

Goal: 7+ Rounds

Metcon (AMRAP – Rounds and Reps)

AT HOME:

Minimal Gear

Same, use any object you have for the medball clean and adjust reps if needed due to loading.

Bodyweight Version

AMRAP 7 min

7 Plank to Squat

7 Burpee

Goal: 7+ Rounds

Metcon (Time)

For Time

10 Rope Climb OR Strict Pull-ups

800 meter Run w/Sandbag (100/70) or farmers carry

10 Rope Climb OR Strict Pull-ups

Goal: Just get it done

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