Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3 Rounds

10 Banded Pull Aparts

10 Banded Shoulder Press

-into-

3 Rounds

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Push Ups

3 Inch Worms

5 Kip Swings

SWOD

Bench Press (3×5)

Every 2:00 x 5 sets

5 Bench Press

*Build for 2 sets

*Hold at 70% for 3 sets

WOD

Metcon (Time)

104 Wall Balls (20/14)

52 Pull Ups

*Target time: 8-10 minutes

*Time cap: 12 minutes