CrossFit Brutality - Boylston, MA
79 Main ST
Boylston, MA 01505
508 869 6500
crossfitbrutality@gmail.com
WOD
10 MINs to build up to a heavy Single on Power Clean
THen
3 Rounds
15 KB Swings
400/350 M Row
For Time
CLASS tomorrow is @ 8 AM ONLY
In teams of 2: 1 Mile Run (together)
75 Pullups
150 Air Squats
300 Double Unders
150 V Ups
75 Cals on Assault Bike
30 Rounds
Holleyman
5 Wall Balls
3 HSPU
1 Power clean
30 MIN CAP
Run 1 Mile
50 Bupees
2000 M Row
FOR TIME
25 MIN TIME CAP
20 MIN EMOM
1.7-15 Cals Assault Bike
2. 10-15 Inverted Rows
3. DU 25-50
4.10-15 Russian KB Swings
Bench Press
5x2-3 @ 80-85%
DB Incline
3x10,8,6
Barbell Bent Over Row
3x12,10,8
3 rounds
Skull Crushers
15,12,9
Incline Curls
Seal Walks
3x20 Secs FT
GHD Situps
3x20
A.Back Squat
3x8-12 @ 70 %
B1.DB Walking Lunges
50-100 FT
B2.Farmers Carry
C1.Box Step Ups
3x8/8
C2.DB Side Bends
3x10
D Band Hamstring Curls
2x15-20 Per Leg
5 rounds
Row 350 M/300M
25 Abmat situps
10 Pull ups
Rest 1 MIN After each Round
Row 1000 M
25 Single ARM KB Thrusters Right Arm
25 KB Swings
25 Single ARM KB Thrusters teft Arm
For time
After Party
DB One Arm Row
3x8-12
Russian Twists
400 M Run
12 Hang Power cleans
15 T2B
Side Bends
Band Hip Thrusts
3x15-20
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