Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2:00 Bike

-into-

Hip Halo Warm Up

-into-

3 sets

5 Deadlifts (empty bar)

10 Deadbugs

10 Birddogs

3 Up Downs

SWOD

Deadlift (1×2)

In 10 minutes, establish a Heavy 2-rep Deadlift

* rest as needed

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee DB Deadlift (50s/35s)

10/8 Calorie Assault Bike

* Target time: 12-14 minutes

* Time cap: 16 minutes