063020

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike or Row 3-5xs:

:50sec Easy

:10sec Hard

2xs:

6 Bomber

6 Spiderman

6 No Push Burpees

6ea Single Side DB Squat

6ea Single Side DB Push Press

3-6 Strict Pull Ups or Ring Row

Barbell Warm Up 1x:

10 RDL

5 Muscle Clean to Strict Press

5 Front Squat

5 Thruster

Workout Prime 1x:

5 Thruster @ 1st weight

3 Thruster @ 2nd weight

1-2 Thruster @ 3rd weight

3 Burpee Pullups

Metcon (Time)

For Time:

21 Thrusters (95/65)

21 Burpee Pullups

15 Thrusters (135/95)

15 Burpee Pullups

9 Thrusters (185/125)

9 Burpee Pullups

Goal: Time Cap: 10 min

Scaled Version

21 Thrusters (65/45)

15 Burpee Jumping Pullups

15 Thrusters (95/65)

12 Burpee Jumping Pullups

9 Thrusters (115/75)

9 Burpee Jumping Pullups

Goal: Time Cap: 10 min

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