081420

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2xs:

5ea Samson Lunge

5ea Sky Reach

6ea Single Leg DB Deadlift

10 Tempo Dual DB Squats

Notes: Tempo is :03sec down & up.

Barbell Warm Up 1x:

5 RDL

5 Bent Over Row

5 Muscle Clean

5 Good Morning

5 Tempo Back Squat

5 Back Squat

Notes: Tempo is :03sec down & up.

Back Squat Build Up Sets 1x:

6 Back Squat @ a light load

4 Back Squat @ a light to moderate load

4 Back Squat @ a moderate load

3 Back Squat @ a moderate to heavy load

Metcon (Weight)

Back Squat

Find your 20 RM for the day

Accessory Lifts

Single Leg Box Step Up: 3 x 8/leg

Banded or Weighted Ring Push Up: 3 x 15

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