CrossFit Bruin – CrossFit

Warm-up (No Measure)

3 rounds, not for time of:

5 goodmornings

10 sit-ups

5 shoulder pass throughs, pvc pipe

5 band pull aparts

5 scap pull-ups

5 kip swings

5 ring rows or pull-ups

Metcon (4 Rounds for time)

4 intervals, each interval for time, of:

8 Strict Pull-ups

8 Kipping Pull-ups

18Front Rack Lunge, 135/95 lbs,

18 Toes-to-bars

18/12 Bike Calories

Rest 3 mins between each interval.