CrossFit Bruin – CrossFit

Warm-up (No Measure)

Choose 1:

500m Row

1k Bike

400m Run


5 Inchworm + Push Up

5ea Lateral Lunge

10 Scap Push Ups

5 Push Ups

5 Lunge, Lunge, Squat

Burgener Clean 1x 2-5ea:

5 Down & Up

5 Down & High Pull

5 Down & Muscle Clean

5 Clean Drop

2 High Hang Power Clean

2 Hang Power Clean

2 Power Clean

Metcon (Time)

Flow Workout

800 meter Run

20-30 Deadlift (45/35)

20-30 Hang Power Clean

20-30 Press

50 Cal Bike

20-30 Back Squat (45/35)

20-30 Barbell Row

20-30 Alternating Split Jerk

50 Cal Row

20-30 Reverse Lunge (45/35)

20-30 Hang Power Snatch

20-30 Floor Press

Notes: All movements to be done with an empty barbell. Focus is on quality of movement and recovery.

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