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Jute CrossFit – CrossFit WOD Metcon (No Measure) 8:00 Bike rest 2:00 8:00 Ski rest 2:00 8:00 Row * Every minute: 50 seconds at RPE

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Running Warmup -into- Sandbag Clean Practice WOD Metcon (Time) Teams of 2 6 sets (3 each/1:1)

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Band Warmup -into- 3 Rds 4 Burpee Deadlifts (one dumbbell/ 2 on each side) 4 Hang

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure)

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure)

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 2 sets: 5 Cat/Cows 10 Iron Cross 10 Scorpions -into- 3 Rds :45 sec Row 5

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure)

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 2 sets: 20 Banded Side Steps 10 Banded Glute Bridges 10 Dynamic Air Squats -into- 3

Jute CrossFit – CrossFit WOD Metcon (No Measure) 4:00 Row rest 1 min 4:00 Bike rest 1 min 3:00 Row rest 1 min 3:00 Bike

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 20 Jumping Jacks WOD