CrossFit Bruin – CrossFit
Warm-up (No Measure)
Choose 1:
–400m Run
–500m Row
–1k Bike
2xs:
–5ea ***Spiderman***
–10 Goblet Squat
–5ea Single Side FR Lunge
–10 Hard Ring Row
–3-5 Box Jump to a step down
Front Squat BB Warm-up 1x:
–5 BB Back Squat
–10 BB Good Morning
–5ea Back Rack Elbow Rotations
–5 BB Front Squat
Metcon (Weight)
Front Squat 1×3
Use the heaviest weight you can for the set.
Find a heavy set of 3 for the day within 15 mins.
Metcon (Time)
For time:
40 Strict Pull-ups
80 Box Jump Overs, 24/20 in
120 Air Squats
Goal: sub 16 mins
Wear a weight vest, 20/14 lbs.
Scaled Version:
For time:
40 Ring Rows
60 Box Jump Overs, 20/16 in
80 Air Squats
Goal: sub 18 mins
