Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3:00 Machine (Start slow and build pace)

– into –

3 rounds

20 Jumping Jacks

10 Hip Halo Squats

5 Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

5 Overhead Squats (empty bar)

5 Knees to Elbows

WOD

Metcon (Time)

2 Rounds

100 Double Unders

25 Overhead Squats (95/65)

100 Double Unders

25 Toes to Bar

* Target time: 12-14 minutes

* Time cap: 16 minutes