Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warmup & Hip Halo

-into-

3 Rds

5 Tempo Air Squats

5 Kip Swings on Bar/Rings

5 Hand Release Pushups

3 Hang Power Cleans (empty bar)

WOD

Metcon (Time)

3 Rounds

50 Air Squats

7 Ring Muscle Ups (Or BMU or Burpee Pull-up)

10 Hang Power Cleans (135/95)

* Target time: 10-12 minutes

* Time cap: 15 minutes

Accessory

Jump Rope Practice (No Measure)