Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3 sets

20 Trunk Rotations

20 Golf Swings

5, 4 count squats

5 Boot Straps

5 Fire Hydrants r/l

WOD

Metcon (AMRAP – Reps)

3 rounds for max reps

1 min Assault Bike Arms Only

10 sec rest

1 min KB Swings

10 sec rest

1 min Assault Bike Legs Only

10 sec rest

1 min Single Arm KB Squats

10 sec rest

1 min Assault Bike

1 min rest

*Use a load that allows for unbroken reps.

*Scoring is optional. Submit your scores on the WODify app.