032421

CrossFit Bruin – CrossFit

Warm-up (No Measure)

3-4 mins of jogging, biking, or rowing followed by…

3 rounds, not for time of:

10 m high knees

10 m butt kicks

6 steps, walking lunges

6 lateral lunges (3 per side)

50 m run (increase acceleration each time)

10 push-ups or knee push-ups

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

Metcon (7 Rounds for time)

7 intervals, each interval for time, of:

7 Strict Ring Dips

7 Power Snatches, 115/75 lbs

Run, 200 m

Rest 2 mins between each interval.

MOD.

5 intervals, each interval for time, of:

7 Banded ring Dips

7 Power Snatches, 95/65 lbs

Run, 200 m

Rest 2 mins between each interval.

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