Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2:00 Machine:

3 sets

10 Alternating Lunges

30 sec. Plank Hold

3 Inch Worms

WOD

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Buy in: 2000/1700m Row

– into AMRAP of –

11 Burpees over Bar (lateral)

11 Deadlifts (95/65)

11 Shoulder to Overhead (95/65)

* Score is total rounds and reps

* Target number of Rounds: 7+