CrossFit Brunswick – CrossFit

Warm-up

Metcon

100′ walking Samson stretch

100′ high knees

100′ butt kicks

100′ walking lunge with twist

3sets:

20 DU (40 singles)

10 jump tucks

5 hollow rocks

Beast Mode (Time)

With a Partner:

50 walking lunges

40 pull ups

100 box jumps 24″/20″

40 DU

50 ring dips

40 knees to elbow

60 kettlebell swings 53/35

60 AMSU

40 DB hang squat cleans 35/25

50 GHD hip extension

60 wall ball shots

6 rope climbs
Partician reps as desired.

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