080320

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

400m Jog

1.2k Bike

500m Row

2xs:

5 Bombers

5ea Prone Lying Leg Crossover

10 Sumo Inchworm

:20sec Dead Hang

3-5 Strict Pull Ups

3-5 Strict Dips

Barbell Warm Up 1x:

10 Muscle Clean

10 Front Squat

5-10 Strict Press

5 Squat or Power Clean

5 Push Jerk or Split Jerk

Workout Prime 1x:

1 Clean & Jerk @ workout weight

1-2 Ring Muscle Up or Variation

3 Box Jump to a Step Down

2-3 Bar Facing Burpees

Metcon (Time)

Power Clean and Jerk

15 min to Build Up to a heavy single for the day

10 Rounds

1 Clean and Jerk (225/155)

2 Ring Muscle Up

3 Box Jump (40/30)

4 Bar Facing Burpee

Goal: Sub 17 min

Scaled Version

10 Rounds

1 Clean and Jerk (155/105)

4 C2B Pull Up

3 Box Jump (30/24)

4 Bar Facing Burpee

Goal: Sub 17 min

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