Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

2:00 Machine

-into-

Band Warmup

-into-

3 sets

3 Box Step Ups (each side)

5 Overhead Squats (empty bar)

5 Up Downs

-into-

Pull Up Progression

WOD

Metcon (AMRAP – Reps)

1:30 AMRAP x 5 sets

6 Overhead Squats (135/95)

6 Box Jumps (30/24)

Max Pulling Movement (Ring row, pull-up, BMU, RMU)

– rest 1:30 between sets –

* Score is total pull reps