CrossFit Bruin – CrossFit

Warm-up (No Measure)


3 rounds, not for time of:

1 min of jogging

(increase pace each round)

3 ring rows (or pull-ups)

6 push-ups or knee push-ups

9 air squats

2 kettlebell windmills, R-arm (light)

2 kettlebell windmills, L-arm (light)

Metcon (3 Rounds for time)

3 intervals, each interval for time, of:

8 Bar muscle-ups or Chest to Bar Pull-ups

21 Kettlebell Swings, 53/35 lbs

Run, 400 m

Rest 3 mins between each interval.

Other Equipment Conversions:

500 m on the Concept 2 Rower

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