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

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Accessory

Metcon (No Measure)

4 Rounds

10 Weighted Hip Thrust

10 GHD Hip Raise (Or 15 Superman)

10 Plate Front Raise @ moderate weight

-Rest 2 min between rounds-

*Maintain quality, RPE 7