CrossFit Bruin – CrossFit

Warm-up (No Measure)


–50 single unders

–5 roll over v-sit

–10ea lying leg swing

–10ea 1-arm kb swing

–10ea ***windmill***

–***10 scap pull-up***

Barbell warm up 1x 5ea:


–muscle clean

–front squat

–strict press


Metcon (Time)

For time:

1 Cluster, 155/105 lbs

2 Muscle-ups

3 Box Jumps, 40/30 in

4 Front Rack Lunges, 155/105 lbs

5 Handstand Push-ups

6 Deadlifts, 155/105 lbs

7 Toes-to-bars

8 Pull-ups

9 Kettlebell Swings, 70/53 lbs

10 Burpees

11 Back Squats, 155/105 lbs

12 Bike Cals.

Perform just as the “12 Days of Christmas” song is sung. Complete the 1st exercise, then the 2nd and 1st, then 3rd, 2nd and 1st, etc…until all the movements have been completed.

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