CrossFit – Mon, Oct 23

Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3:00 Machine (easy pace)

-into-

3 sets

3 Deadlift to Mid-Thigh

3 Deadlift to Shrug

3 Muscle Snatch

3 Overhead Squats

3 Hang Squat Snatch

3 Squat Snatch

SWOD

Snatch (5×3)

EMOM 10

3 Squat Snatch @60-75% of 1RM Snatch

* Build for 5 sets, stay for 5 sets

WOD

Metcon (Time)

21-15-9

Burpees

42-30-18

Wall Balls (20/14)

* Target time: 7-8 minutes

* Time cap: 13 minutes

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