Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warmup

-into-

3 sets:

15 Jumping Jacks

10 Step Ups

5 Shoulder Press (empty BB)

10 Air Squats

SWOD

Shoulder Press (1×4)

In 12 minutes:

– Establish a 4RM Shoulder Press for the day.

– Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4RM.

WOD

Metcon (AMRAP – Rounds and Reps)

2 Sets x 5:00

250m Run

AMRAP in the time remaining of

5 Box Jumps (30/24)

5 Strict Press 115/75#

15 Air Squats

-rest 3:00 between sets-

* Start round 2 where you left off in round 1

* Score is total rounds and reps