070820

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

–200m Run or Row

–50ft ***Straight Leg Bear Crawl***

–50ft ***Hamstring Sweep***

–5/5 OH ***Samson Lunge***

–50ft/50ft KB Single Arm OH Walk

–:20sec Dead Hang

***DB Snatch Warm-up*** 1x5ea:

–Single Side Deadlift

–Single Arm Swing

–Single Arm C&J

–Snatch

Workout Prime 1x:

–6 Alt. DB Snatch

–6 Alt. Suitcase Carry Lunge

–1-2 Rope Climbs or Variation

–4 Alt. DB Snatch

–4 Alt. Suitcase Carry Lunge

Metcon (Time)

2 rounds for time of:

20 Alternating Dumbbell Snatches, 50/35 lbs

L Arm Suitcase Lunge, 50/35 lbs, 100 ft

20 Pull-ups

20 Alternating Dumbbell Snatches, 50/35 lbs

R Arm Suitcase Lunge, 50/35 lbs, 100 ft

Goal: sub 16 mins

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