CrossFit Bruin – CrossFit

Warm-up (No Measure)

1X Run Bike Or Row 2-3 mins

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5-10 Bent Over Row

–5-10 Goodmorning

–5-10 Back Squat

Specific Clean Warm Up 1x:

–3 High Hang Clean

–3 Hang Clean

–3 Clean

–3 Push Jerk

–3 Tempo Clean

–3 Split Jerk

Metcon (Weight)

Tempo Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.

Rest as needed between sets.

Pause 3 secs at just below the knee for each rep.



4 rounds for quality of:

10 Good mornings, pick load

10 Weighted Sit-ups, pick load

Row, 300 m

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