CrossFit – Mon, Nov 20

Jute CrossFit – CrossFit


Warm Up (No Measure)

3 Rounds

10 Banded Pull Aparts

10 Banded Shoulder Press


3 Rounds

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Push Ups

3 Inch Worms

5 Kip Swings


Bench Press (3×5)

Every 2:00 x 5 sets

5 Bench Press

*Build for 2 sets

*Hold at 70% for 3 sets


Metcon (Time)

104 Wall Balls (20/14)

52 Pull Ups

*Target time: 8-10 minutes

*Time cap: 12 minutes

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