CrossFit Brunswick – CrossFit

Warm-up

-high knees (rig to rig)

-butt kicks (rig to rig)

-side shuffle (rig to rig)

-karaoke (rig to rig)

-broad jump (rig to rig)

-hamstring loaded squats x10

-arm circles and bear hugs x10 each

-world’s greatest stretch x3 each leg

-scales w/ leg swing x5 each

-inchworms x5

-windmills x10

-orbits and pass throughs x10 each

-goodmornings (w/pvc) x10

Snatch (1×1)

12:00

snatch + 2 overhead squats

build to hs

Metcon (Time)

For time

400m run

27 pull ups

400m run

21 pull ups

400m run

15 pull ups
every time you break you run 200m

RX+ = 15/12/9 BMU

Time cap: 30 min

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