CrossFit Bruin – CrossFit

Warm-up (No Measure)

3 rounds not for time:

2 mins of rowing, biking or jogging

7 hip & back extensions

7 ring rows or pull-ups

7 shoulder press, empty barbell

— then —

1x Burgener warm-up with empty barbell, 45/35 lbs

Metcon (Time)

Individual:

For time:

21 Push Press, 95/65 lbs

21 Pull-ups

21/15 Row Calories

15 Push Press, 95/65 lbs

15 Pull-ups

15/10 Row Calories

9 Push Press, 95/65 lbs

9 Pull-ups

9/5 Row Calories

Teams of 2

For time:

90 Push Press, 95/65 lbs

90 Pull-ups

90/60 Row Calories