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
