120220

CrossFit Bruin – CrossFit

Warm-up (No Measure)

3-5 mins of jogging, biking, or rowing followed by…

3 rounds, not for time of:

down and back high knees

down and back butt kicks

10 steps, walking lunges

7 banded good mornings

1x Burgener warm-up with empty bar,

Metcon (5 Rounds for time)

Reverse Interval Nancy

5 intervals, each interval for time, of:

15 Overhead Squats, 95/65 lbs 65/45

Row, 500 m

Rest 3 mins between each interval.

Metcon (No Measure)

Accessory Work 1 – Option B

Power Clean + Front Squat + Shoulder-to-Overhead : 8-8-8, rest 1:30

Power Clean + Front Squat + Shoulder-to-Overhead 8-8-8

Use the heaviest weight you can for each set.

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