Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Hip Halo

-into-

2 sets (PVC)

5 Passthroughs

5 Snatch Grip Push Press

5 Overhead Squats

10 Alt. V-ups

10 Kip Swings

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

6x25ft Shuttle Runs

10 Pull Ups

6x25ft Shuttle Runs

15 V-ups

*Target: 5+ rounds