Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Hip Halo Warm Up

-into-

3 sets:

10-sec Pigeon (each leg)

6 Box Step Ups

5 Back Squats (Build in weight, stay light)

SWOD

Back Squat (1×10)

In 10 minutes, complete

3 sets x 10 Back Squats from the rack

* Build across sets (light, moderate, heavy)

WOD

Metcon (Time)

Teams of 2

300 Box Step-ups (20” all athletes)

* Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100)

* Share the 300 box step ups between partners. Each athlete does 2 cleans each time.

* Target time: 14-16 minutes

* Time cap: 20 minutes