Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Hip Halo

-into-

8 min amrap:

10-second Plank/Handstand Hold

5 Deadlifts (empty bar)

5 Hang Muscle Cleans (empty bar)

5 Shoulder Press (empty bar)

SWOD

Clean and Jerk (1×1)

In 12 Minutes to work up to a Heavy, Unbroken complex:

5 Deadlifts

+ 3 Hang Power Cleans

+ 1 Push Jerk

WOD

Metcon (Time)

150 Double Unders

35 DB Strict Press (40s/25s) or Strict HSPU

100 Double Unders

10 Wall Walks

50 Double Unders

* Target time: 8-10 minutes

* Time cap: 15 minutes