Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

3 sets:

1:00 row (switch at :30, partner does burpees)

10 synchro air squats

100m Run

WOD

Metcon (Time)

Teams of 2

100-80-60-40-20

Calorie Row

Synchro Air Squats

*200m run after each set of air squats

* Women’s Calories: 80-64-48-32-16

* Target time: 30-33 minutes

* Time cap: 40 minutes