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
