Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2 sets

30 sec Ski (build intensity each set)

30 sec Stretch

– into –

3 Deadlifts

3 Hang Power

3 Transitions

5 Back Squats

-into-

Pull Up / Rope Climb Warm Up

WOD

Metcon (AMRAP – Reps)

2:00 AMRAP x 6 sets

10/8 Calorie Ski

2 Rope Climbs (Or 8 Strict Pull Ups)

Max Rep Back Squats (135/95) from the ground

-rest 1:00 between sets-

* Score is total Back Squats