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