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)