CrossFit Brunswick – CrossFit

Warm-up

100′ walking lunge with twist

10 jumping squats

100′ walking hamstring strectch

10 burpees

100′ walking quad stretch

w/barbell:

5 hang power cleans

5 front squats

5 strict press

5 lunges

warm up front rack lunge

Strength

6×4 Front Rack Lunges, work at 65%-75% of your 1rm. If you do not have a 1rm in Wodify work at 50%-60% of your front squat. One set every 2:30, after each set complete 8 single arm DB hang clean and jerks (4 per arm).

Front Rack Lunge (6×4)

Metcon

Three metcons, 4 min each. There will be a 2min rest between each workout. Each workout will be scored seperately (Rounds and reps).

A: Metcon (AMRAP – Rounds and Reps)

4min:

8 front squats 75/55 (+95/65)

10 KBS 53/35 (+70/53)

B: Metcon (AMRAP – Rounds and Reps)

4min:

8 T2B

10 alt DB snatches 50/35

C: Metcon (AMRAP – Rounds and Reps)

4min:

8 OHS 75/55 (+95/65)

15 DU (+unbroken)

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