Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

Band Warm Up

-into-

3 sets

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Front Squats

5 Hang Power Cleans

5 Push Press

5 Power Clean and Push Jerk

SWOD

Clean and Jerk (5×1)

Front Squat (1×1)

EMOM 10

Minute 1:

2 Power Cleans + 1 Push Jerk (@65% of 1RM)

Minute 2:

3-2-1-1-1 Front Squat from the rack (build)

* Share barbells – one for C+J, one for FS

WOD

Metcon (AMRAP – Reps)

Every 5:00 x 3 sets

30/24 cal Bike

Max Unbroken Strict HSPU or DB Strict Press (40s/25s)

* Score is total HSPU or Presses

* Time cap per set: 4:00