010421

CrossFit Bruin – CrossFit

Warm-up (No Measure)

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

3 rounds, not for time of:

5 DB deadlifts

5 DB hang power cleans

5 front squats, empty barbell

5 banded good mornings

5 band pull aparts

5 band pull down

5 ring rows or pull-ups

Metcon (No Measure)

4 rounds for max reps of:

Rope Climbs, 15 ft, 2 mins

Dumbbell Squat Cleans, 50/35 lbs, 1 min

Rest 2 mins between each round.

MOD.

4 rounds for max reps of:

Ring Rows, 2 mins

Dumbbell Squat Cleans, 35/25 lbs, 1 min

Rest 2 mins between each round.

Ring Rows- set at a tough level

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