Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warm Up

-into

8 min AMRAP

1 Plank Walk

5 Clean Deadlifts

4 Muscle Cleans

3 Power Cleans

5 Shoulder Press

SWOD

Shoulder Press (1×8)

In 12 minutes:

– Establish an 8 RM Shoulder Press for the day.

– Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.

WOD

Metcon (AMRAP – Rounds and Reps)

9:00 AMRAP

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans + 2 Wall Walks

Round 3: 3 Power Cleans + 3 Wall Walks

Round 4: 6 Power Cleans + 4 Wall Walks

Round 5: 6 Power Cleans + 5 Wall Walks

Round 6: 6 Power Cleans + 6 Wall Walks

Round 7: 9 Power Cleans + 7 Wall Walks

Round 8: 9 Power Cleans + 8 Wall Walks

Round 9: 9 Power Cleans + 9 Wall Walks

** The workout continues increasing in this manner until time is up.

* Score is completed Round # + additional reps