CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

–400m Run

–500m Row

–1k Bike


–5ea ***Spiderman***

–10 Goblet Squat

–5ea Single Side FR Lunge

–10 Hard Ring Row

–3-5 Box Jump to a step down

Front Squat BB Warm-up 1x:

–5 BB Back Squat

–10 BB Good Morning

–5ea Back Rack Elbow Rotations

–5 BB Front Squat

Metcon (Weight)

Front Squat 1×3

Use the heaviest weight you can for the set.

Find a heavy set of 3 for the day within 15 mins.

Metcon (Time)

For time:

40 Strict Pull-ups

80 Box Jump Overs, 24/20 in

120 Air Squats

Goal: sub 16 mins

Wear a weight vest, 20/14 lbs.

Scaled Version:

For time:

40 Ring Rows

60 Box Jump Overs, 20/16 in

80 Air Squats

Goal: sub 18 mins

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