Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

5 Rounds of Rowling

*Penalty is Burpees over Rower (Max penalty reps=5)

WOD

500m Row (Time)

Max Effort 500m Row
Part A:

For Time:

Max Effort, 500m Row

-Rest till 10:00, then Part B-

Metcon (AMRAP – Reps)

Part B:

Death by Shuttle Runs

* Each shuttle run = 25 feet down + 25 feet back (50 feet total)

*Time cap: 10 minutes