CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

400m Jog

500m Row

1.2k Bike

2xs:

8 Bootstrappers

8 Tempo Wall Squats

8 Muscle Clean

8 Bent Over Row

4ea Stagger Stance BB Goodmorning

Workout Prime 1x:

10 Empty Barbell Power Clean

4 Power Clean @ a light load

10 Air Squats

4 Power Clean @ workout weight

3 Strict Pull Ups

200m Hard Run

Metcon (Time)

“Hotshot 19”

6 Rounds

30 Air Squat

19 Power Clean (135/95)

7 Strict Pull Up

Run 400 meters

Goal: Sub 30 min

Scaled Version

6 Rounds OR 30 min cap

20 Air Squat

11 Power Clean (115/85)

7 Strict Banded Pull Up

Run 400 meters

Goal: Sub 30 min