CrossFit Bruin – CrossFit

Warm-up (No Measure)


–200m Jog

–5 ***Inchworm + Push-up***

–10 ***Bootstrappers***

–5-10 Muscle Clean

–5-10 Bent Over Row

–5 Reverse Grip Press

–5 Wall Squats

Clean BB Warm-up 1x:

–3 High Hang Power Clean

–3 Mid Thigh Hang Power Clean

–3 Mid Shin Power Clean

–3 Push Press

–3 Push Jerk w/ :01sec pause in landing position

Workout Prime 1x:

–3 Clean & Jerk @ a light load

–3 Clean & Jerk @ workout weight

–100m Jog

–10 Air Squats

Metcon (Time)

rounds for time of:

10 Clean & Jerks, 155/105 lbs

Run, 200 m

40 Air Squats

Goal: sub 12 mins

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