Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

Hip Halo Warm Up

-into-

2 sets:

6 Box Step Ups

5 Hang Muscle Cleans

5 Back Squats

5 Kip Swings

SWOD

Back Squat (1×3)

In 12 minutes, build to a heavy 3-rep Back Squat

WOD

Metcon (Time)

50 Box Jumps (24/20)

10 Hang Power Cleans (95/65)

40 Toes to Bar

10 Hang Power Cleans (115/80)

30 Box Jumps

10 Hang Power Cleans (135/95)

20 Toes to Bar

10 Hang Power Cleans (155/105)

10 Box Jumps

10 Hang Power Cleans (185/125)

* Target time: 15-17 minutes

* Time cap: 20 minutes