Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

250m Jog

-into-

10:00 Amrap

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Pike Push Ups

10 Deadbugs

100m Run

WOD

Metcon (Time)

Teams of 2

200m Partner Run

20 Synchro Wall Balls (20/14)

40 DB Push Press (40s/25s) or HSPU

200m Partner Run

20 Synchro Wall Balls

30 DB Push Press or HSPU

200m Partner Run

20 Synchro Wall Balls

20 DB Push Press or HSPU

200m Partner Run

20 Synchro Wall Balls

10 DB Push Press or HSPU

* Target time: 15-17 minutes

* Time cap: 22 minutes