081220

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Bike or Row 1x:

50cal @ an easy pace

2xs:

5-10 Bootstrappers

5-10ea Kneeling Shoulder Tap

10 Romanian Deadlift

10 Hang Muscle Clean

10 Strict Press

Barbell Warm Up 1x:

3 High Hang Power Clean

3 Hang Power Clean

3 Power Clean

5 Push Jerk w/ a :01sec pause in the landing position

Workout Prime 1x:

8 Deadlift @ workout weight

:15sec Hard Bike or Row

6 Hang Power Clean

:15sec Hard Bike or Row

4 Push Jerk

Metcon (Time)

For Time

60 Deadlift (155/105)

30/24 Cal Bike

45 Hang Power Clean

20/16 Cal Bike

30 Push Jerk

10/8 Cal Bike

Goal: Sub 15 min

Scaled Version

50 Deadlift (105/75)

2 min Bike

40 Hang Power Clean

:90 sec Bike

20 Push Jerk

1 min Bike

Goal: Sub 15 min

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