CrossFit Bruin – CrossFit

Warm-up (No Measure)

xs:

–1min Easy Bike or Row

–5 ***Inchworm + Push Up***

–5 ***Hop Up***

–8 Goblet Squat

–20 Alt. Shoulder Taps w/ a :01sec pause at the top of each rep

General BB Warm-up 1x:

–10 Bent Over Row

–10 Muscle Clean

–5 Front Squat

–5 Strict Press or Push Press

–5. Back Squat

Clean Specific BB Warm-up 1x:

–3 High Hang Squat Clean

–3 Mid Thigh Squat Clean

–3 Squat Clean

Workout Prime 1x:

–3 Squat Clean @ a moderate load

–3 Bar Facing Burpee

–6 Wall Ball

–3 Squat Clean @ workout weight

–3 Bar Facing Burpee

–6 Wall Ball

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

3 Squat Cleans, 185/135 lbs

6 Bar Facing Burpees

9 Wall Balls, 20/14 lbs

Goal: 8+ rounds