111720

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2 rounds, not for time of:

2 mins of rowing, biking, or jogging

10 hip & back extensions

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

Metcon (Time)

3 rounds, each round for time, of:

Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 50/35 lbs, 10 m

Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 50/35 lbs, 10 m

Run, 800 m

Rest 3 mins between each round.

No Equipment

3 rounds, each round for time, of:

Handstand Hold, 30 secs

Walking Lunge, 30 m

Run, 800 m

Rest 3 mins between each round.

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