“Bramble”

CrossFit Kennett Square – CrossFit

Delta

Bramble (Time)

27-21-15-9

Calorie Row

Box Jump Overs (24/20)

Power Snatch (75/55)

Substitutions

Row: Run 2:00-1:30-1:00-:30

Box Jump: Object Jumps (cooler, pavers, deck steps)

Power Snatch: Dumbbell Snatch, Weighted Bag or Odd Object Ground to Overhead

Warm-up

1)

Tempo Row! Or Run! Or Bike!

1:00 easy / :40 faster / :20 fastest

2)

8 Spider/Hamstring alternating

8 Yoga Table

10 Step Ups

10 Towel or Broomstick Dislocates

10 Tuck Jumps

3)

With Towel or Broomstick or light dumbbell

5 Snatch Grip Deadlift

5 High Pull

5 Muscle Snatch

5 Behind-the-Neck Push Press

5 Quarter Squat Snatch Balance

5 Power Snatch

Repeat 3x each with Barbell

4)

5 Cal Row

5 Box Jumps

5 Power Snatch w/ workout weight

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