Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2 min bike

3 Rounds

10 Ground Taps

5 Downward Dog To Cobra

5 Push Ups

10 Glute Bridges

WOD

Metcon (No Measure)

18 min AMRAP

80/65 Cal Bike

Then with remaining time

8 DB Hang Clean to OH 40’s/25’s (Clean from between the legs)

9 Push Ups on DB Handles

10 Ring Rows or Bar Rows

*Goal: 4+ Rounds

*Pick a weight you can move unbroken with every round.

*Cap the bike at 7:00