CrossFit Brunswick – CrossFit

-Please excuse the mess… we are remodeling the area behind the desk!

-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!

-This month’s Free Friday & Social will be NEXT Friday the 17th!!

Remember- you control your body with your mind; don’t let your mind wander when you want to be focused. #paincave #stayinthezone #dontgiveup #deepbreath #crossfitbrunswick


20min for Warm-up, Mobility, & Instruction

~5min Coaches Choice Game

Then, Mobilize

Banded Shoulders, ~5min

Then, spend ~5min Reviewing and Warming-up DB Snatches


Metcon (AMRAP – Rounds and Reps)

30min Partner Leap Frog:

20 Alt DB Snatches 50/35


20 Cal Row

20 HR Push-ups

20 DB Goblet Squats 50/35
-Partners will TAG & SWAP after each full movement.

Extra Credit

Strength/Accessory: 5 x 8-10 Barbell Bicep Curls

Skill/Conditioning: 1mile Run For Time

Mobility: Repeat Banded Shoulder Mobility from Warm-up

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