Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Hip Halo

-into-

2 sets

10 PVC Pass Throughs

5 PVC Overhead Squats

SWOD

Overhead Squat (1×1)

In 12 minutes, build to a heavy complex of:

3 Snatch Grip Push Press + 1 Overhead Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3x50ft Shuttle Runs

10 Pull Ups

3x50ft Shuttle Runs

15 V-ups

*Target: 3.5 rounds+