Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Snatch Warmup

SWOD

Power Snatch (5×3)

EMOM 10

3 Unbroken Power Snatch (60-70%)

* Build for 5 sets, stay for 5 sets

WOD

Metcon (Time)

50-40-30-20-10

Wall Balls (20/14)

Abmat Sit-ups

* Target time: 12-14 minutes

* Time cap: 16 minutes