Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

500m Jog

-into-

3 sets:

10 Roll and Reach

10 Dynamic Squat Stretches

10 PVC Pass-throughs

3 Muscle Snatch

3 Snatch Push Press

3 Overhead Squats

3 Up Downs + PVC Jump Overs

WOD

Metcon (No Measure)

Teams of 3

25:00 AMRAP

Partner 1:

500/425m Row

Partner 2:

2 rounds

10 Overhead Squats (95/65)

8 Bar Facing Burpees

Partner 3:

Rest

* Proceed to next station once all partners have completed the work