CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

–200m Jog

–5 No Push-up Burpees

–5ea ***High Knee Tuck + Lunge & Rotation***

–10 ***Scap Pull-up***

–10 Wall Squats

Barbell Warm-up 1x:

–10 BB Good Morning

–10 ***Kang Squat***

–10 Back Squats

Prime 1x:

–5 Back Squat @ a light load

–3 Burpees

–3 Strict Pull Ups

–100m Run

–3 Back Squat @ workout weight

–3 Burpee Pull-ups

–100m Run

Zembiec (Time)

Zembiec

5 rounds for time of:

11 Back Squats, 185/135 lbs

7 Strict Burpee Pull-ups

Run, 400 m

During each burpee pull-up, perform a strict push-up, jump to a bar that is ideally 12 in above your max standing reach, and perform a strict pull-up.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

Metcon (Time)

Scaled Version:

5 rounds for time of:

11 Back Squats, 135/95 lbs

7 Burpee Jumping Pull-ups

Run, 400 m

Runs- 200-400 m