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