Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Bands + Halos

-into-

3 Rds

6 Deadlifts (empty bar)

5 Hang Power Cleans

4 Shoulder to Overhead

10 Bent over Rows

5 Kip Swings

WOD

Metcon (Time)

3 Rounds

10 Deadlift (225/155)

5 Bar Muscle Ups

-rest 2:00-

2 Rounds

20 Hang Power Clean (135/95)

10 Chest to Bar Pull Ups

-rest 2:00-

60 Shoulder to Overhead (95/65)

30 Pull Ups

* Time cap: 20 minutes