Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3:00 Machine

-into-

3 sets

10 Dynamic Squat Stretches

10 Ring Rows (light)

25ft Bear Crawl

10 Banded Shoulder Press

WOD

Metcon (Time)

40 Wall Balls (20/14)

30 Pull Ups 30 Wall Balls (20/14)

20 Chest to Bar Pull Ups

20 Wall Balls (20/14)

10 Bar Muscle Ups

* Target time: 10-12 minutes

* Time cap: 15 minutes