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