CrossFit Brunswick – CrossFit

Warm-up

15min

200m jog

50′ walking hanstring stretch

50′ walking quad stretch

w/barbell 3 sets:

7 straight leg DL

5 good morinigs

7 thrusters

warm up DL

Strength

4 DL every 90sec, use the

first 4 sets to get up to 80%

of 1rm then finish the last 4 sets

at that weight.

Deadlift (8×4)

Metcon (AMRAP – Rounds and Reps)

15min

7 DL 135/95

7 Hang power cleans 135/95

7 box jump overs 24/20

300m row
5-7min rest after metcon then 30 cal row sprint.

30cal Row Sprint (Time)

30cal row

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