052320

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike, Row or Run 1x:

3-5min @ an easy pace

2xs:

10ea Lying Leg Swing

5 Roll Over V-Sit

10 Romanian Deadlift

10 Muscle Clean

10 Front Squat

5 Depth Jump

Prime 1x:

:30sec Cardio ( Your best cardio movement)

5 BB High Hang Power Clean

5 BB Mid Thigh Hang Power Clean

5 BB Mid Shin Hang Power Clean

:20sec Cardio ( Your best cardio movement)

5 Power Clean (workout weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

1 min Max Cal Cardio GOAT (run, row, bike, your best cardio movement)

15 Power Clean (135/95)

Scaled Version

AMRAP 12 min

1 min Max Cal Cardio GOAT (run, row, bike, your best cardio movement)

10 Power Clean (95/65)

Metcon (AMRAP – Rounds and Reps)

Minimal Gear

AMRAP 12 min

1 min Max Cal Cardio GOAT (run, row, bike, your best cardio movement)

15 DB Power Clean (50’s/35’s)

Bodyweight Version

AMRAP 12 min

200m Run

16 Alt. Jumping Lunges

Metcon (No Measure)

Optional Successory

3 Rounds for Quality

12 Double KB Front Squat (53’s/35’s)

6 Muscle Up Varation of Choice

Notes: Rest 3 min between rounds.

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