Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Bands + Hip Halo

-into-

3 Rounds

25ft walking lunge (bodyweight)

5 Kip Swings

5 Dumbbell Deadlifts

3 Dumbbell Hang Power Cleans

1 Dumbbell Power Clean

WOD

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
*Double DB Power Cleans