080620

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

15/12 Cal Row or Bike

10ea Straight Leg Bear Crawl

5ea Spiderman + Rotation

6ea Single Arm KB Swing

6ea Single Side KB Front Squat

Barbell Warm Up 1x:

10 RDL

5-10 Muscle Clean

5-10ea Front Rack Elbow Rotations

5-10 Front Squats

10 Good Morning

Workout Prime 1x:

:20sec Hard Row

6 Front Squat (light load)

:20sec Hard Row

6 Front Squat (workout weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

3-6-9-12-15…

Cal Row

Front Squat (135/95)

Notes: If you get through the round of 21 reps stop and log the workout “For Time”

Scaled Version

AMRAP 12 min

3-6-9-12-15…

Cal Row

Front Squat (95/65)

Notes: If you get through the round of 18 reps stop and log the workout “For Time”

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