Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

3:00 Assault Bike (30 seconds moderate / 30 seconds slow

-into-

3 sets

5 Push ups

5 Jumping Air Squats

5 Burpees

WOD

Metcon (Time)

5 sets

15/12 Calorie Assault Bike

10 Burpee Pull-Ups

15/12 Calorie Assault Bike

-Rest 3:00 between sets-

* Score is total time including rest

* Time cap: 40 minutes