CrossFit Brunswick – CrossFit

Warm-up

-hamstring loaded squats x10

-arm circles and bear hugs x10 each

-leg swings x10 each

-kip swings x10

-scales x5 each

-windmills x10

Deck of cards

Hearts- 250m row

Diamonds- kb swings x20

Clubs- hollow body rocks x10

Spades- mb cleans x10

Strength

Start at 55% of 1rm back squat

Romanian Dead-lift (3×8)

Metcon (AMRAP – Rounds and Reps)

Teams of 2

20:00 AMRAP

20 t2b

30 wallballs(14/20)
Partners break it up however they want. (evenly)

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