Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3:00 Machine

PVC Warm Up

-into-

3 sets

5 Kip Swings

5 Snatch Push Press

5 Overhead Squats

SWOD

Overhead Squat (1×1)

In 12 minutes, build to a heavy:

1 Snatch Push Press + 1 Overhead Squat

WOD

Metcon (Time)

5 Rounds

15 Toes to Bar

10 Burpee Box Jump Overs (24/20)

*Target time: 10-12 minutes

*Time cap: 14 minutes