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%