CrossFit Brunswick – CrossFit

-July’s Free Friday & Social will be Friday July 20th.

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!


15min for Warm-up, Mobility, & Instruction

3 Rounds

20sec Jump Squats

10sec Rest

20sec AMSU

10sec Rest

Then, Moblity

PVC Shoulders, ~2min

Rig Squats,~2min

Then, 5reps each with empty barbell or PVC

High-Hang Muscle Cleans

Low-Hang Muscle Cleans

Front Squats

Low-Hang Power Cleans

Mid-Shin Power Cleans

Front Squats

Warm-up High-Hang Cleans to ~50% 1RM Clean.


Base ALL percentages off of your 1RM CLEAN today.

High-Hang Clean (5 x 1)

-1 rep EMOM for 5min (5sets)

-Start at 50% and build to ~65% 1RM Clean

-Additional 1min rest after final rep.

Hang Clean (4 x 1)

-1 rep every 90 sec for 6min (4 sets)

-Starts at ~65% and build to about 80% 1RM Clean

-Additional 1min rest after final rep.

Clean (3 x 1)

-1 rep every 2 min for 6min (3 sets)

-Start at 80% and build to a heavy but perfect single


Metcon (AMRAP – Rounds and Reps)

10min AMRAP:

10 Ground-to-OH 95/65 (+135/95)

10 Bar Over Burpees

Extra Credit

Strength/Accessory: 5 x 25 GHD Hip Ext (add weight if able)

Skill/Conditioning: 5 x 50mSprints

Mobility: Bow & Arrow,3min/side

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