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