CrossFit Bruin – CrossFit

Warm-up (No Measure)

3 Rounds:

–250/200m Row

–10 Bootstrappers

–10 Goblet Squats

–10 Alt. Goblet Reverse Lunge

–:45sec Wall Plank Hold

Workout Prime 1x:

–100m Row @ workout pace

–8 Wall Balls

–100m Row @ workout pace

–6 Wall Balls

Metcon (Time)

For time:

Row, 5 km

Every 3 mins complete:

10 Wall Balls, 14/20 lbs, 9/10 ft

Goal: No more than 10 full rounds to complete the 5 km.