082620

CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

400m Run

1.2k Bike

500m Row

2xs:

5-10 Sumo Inchworm

6-8 Kip Swing

3-5 Kipping Pull Ups

3-5 Kipping Dips or Push Up

Burgener Clean

5 Down & Up

5 Down & High Pull

5 Down & Muscle Clean

5 Jump & Land

5 Front Squat

5 Push Press

Clean & Jerk Build Up Sets 1x:

3 Clean & Jerk @ a light load

2 Clean & Jerk @ a moderate load

1 Clean & Jerk @ a moderate to heavy load

1 Clean & Jerk @ workout weight

Workout Prime 1x:

100m Hard Run

2-3 Bar Muscle Up or Variation

1-2 Clean & Jerk @ workout weight

Metcon (Time)

3 Rounds

Run 200 meters

10 Bar Muscle Up

5 Clean and Jerk (205/145)

Goal: Sub 10 min

Scaled Version

3 Rounds

Run 200 meters

10 Jumping Bar Muscle Up

5 Clean and Jerk (145/95)

Goal: Sub 10 min

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