121620

CrossFit Bruin – CrossFit

Warm-up (No Measure)

2 rounds, not for time of:

2 mins of rowing, biking, or jogging

5-8 shoulder pass throughs, pvc pipe

5-8 band pull aparts

5-8 scap pull-ups

5-8 kip swings

5-8 ring rows or pull-ups

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

Metcon (Time)

3 rounds for time of:

18/12 Bike Calories

15 Chest-to-bar Pull-ups

12 Overhead Squats, 50% 1RM

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