CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

1min Row or Bike

8ea Spiderman

8 Scap Pull Ups

8 Kip Swing

8 Front Squat

8 Push Press

Workout Prime 1-2xs:

200m Hard Row

8 Thrusters

3-5 Pull Ups

Metcon (No Measure)

“Jackie” ish

0-5 min: Row 1000 meters

5-8 min: 50 Thrusters (45/35)

8-11 min: 30 Pull Up

Notes: If you want to push the pace today you can. Otherwise treat this at about 70% .

Scaled Version

0-5 min: Row 750 meters

5-8 min: 35 Thrusters (45/35)

8-11 min: 30 Jumping Pull Up

Notes: If you want to push the pace today you can. Otherwise treat this at about 70%