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Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint WOD Metcon (No

Jute CrossFit – CrossFit WOD Metcon (No Measure) 5 Min at RPE4 into 30 Sec at RPE9 1:00 Rest 4:30 at RPE4 into 30 Sec

Jute CrossFit – CrossFit WOD Metcon (No Measure) On any machine: 5 Min at RPE4 into 30 Sec at RPE9 1:00 Rest 4:30 at RPE4

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) WOD Metcon (No Measure) EMOM 24 Min 1: 6 Overhead Squats (155/105) Min 2: 30 Shoulder

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) 3:00 Machine -into- Banded Warmup -into- 3 sets 10 PVC Pass Throughs 5 PVC Overhead Squats

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Bands + Hip Halo -into- 3 Rounds 25ft walking lunge (bodyweight) 5 Kip Swings 5 Dumbbell

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Bands + Hip Halo -into- 3 Rounds 25ft walking lunge (bodyweight) 5 Kip Swings 5 Dumbbell

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

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) Band Warmup -into- 4 Rounds 30-second Row 5 Deadlifts (empty bar – build to/near 70%) 5

Jute CrossFit – CrossFit Warm-up Warm Up (No Measure) SWOD Clean and Jerk (1×2) WOD Metcon (Time) 21-15-9 Back Squat (135/95) Bar Facing Burpees -75