Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3 sets:

5 Up Downs

10 PVC Pass Throughs

5 PVC Overhead Squats

– into –

3 sets (1 PVC, 2 Empty Barbell)

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Push Press

3 Hang Squat Snatch

SWOD

Snatch (1×3)

Every 2:00 x 5 sets

3 Hang Squat Snatch

* Build across sets

WOD

Metcon (AMRAP – Reps)

6 Rounds

30 seconds Max Rep Burpees

-Rest 30 seconds-

30 seconds Max Rep Wall Balls (20/14)

-Rest 30 seconds-

* Score is total burpees + total wall balls

* Target number of reps: 138+

Burpees: 8+ Reps (48+ Reps)

Wall Balls: 15+ Reps (90+ Reps)