Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Head to Toe Warm Up

-into-

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Front Squat

5 Three Position Clean + Jerks

SWOD

Clean and Jerk (5×1)

Every 1:30 x 5 sets

3 Position Squat Clean + 1 Jerk @ 60-70%

* Unbroken Complex

WOD

Metcon (Time)

12-9-6

Hang Squat Clean (155/105)

Burpee Chest to Bar

* Target time: 5-7 minutes

* Time cap: 10 minutes