CrossFit – Mon, Dec 4

Jute CrossFit – CrossFit


Warm Up (No Measure)

3 sets:

20 Banded Side Steps

5 Banded Tempo squats (3-sec descent)

10 PVC Pass Throughs


3 sets:

5/4 Calorie Row

3 Front Squats (Empty Bar)

3 Shoulder Press

3 Push Jerks


Push Jerk (1×1)

In 12 minutes, build up to heavy complex of:

1 Front Squat

+ Push Press

+ 1 Push Jerk


Metcon (Time)

Every 5:00 x 3 sets

5-10-15 (Women’s 4-8-12)

Calorie Row

150ft Shuttle Run

*Cap per set: 4 minutes

*Score is slowest set

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