Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warmup

-into-

3 Rds (1 PVC, 2 BB)

3 Clean Deadlifts

3 Muscle Cleans

3 Power Clean

3 Shoulder Press

3 Low Box Jumps

WOD

Metcon (Time)

1-3-5-7-5-3-1

Power Cleans (205/145)

2-6-10-14-10-6-2

Box Jump Overs (30/24)

* Target time: 10-12 minutes

* Time cap: 15 minutes