Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warmup

-into-

3 Rds

4 Burpee Deadlifts (one dumbbell/ 2 on each side)

4 Hang Dumbbell Snatch (each)

4 Kip Swings

WOD

Metcon (Time)

21-15-9

Devil press (35s/25s)

42-30-18

Pull Ups

* Target time: 8-10 minutes

* Time cap: 15 minutes

Accessory

Accessory (No Measure)

4 rounds:

8 Rear Foot Elevated DB Split Squat (each side)

10 Single Leg DB Hip Thrust