Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warmup

-into-

4 Rounds

30-second Row

5 Deadlifts (empty bar – build to/near 70%)

5 Push Ups

SWOD

Deadlift (5×5)

Every 2:00 x 5 sets

5 Deadlifts @70% of 1RM

WOD

Metcon (No Measure)

4 sets, with a new set starting every 4 minutes.

At 0:00 & 8:00

3:00 Amrap

30/24 Calorie Row

Max Bench Press (115/80)

-rest 1:00-

At 4:00 & 12:00

3:00 Amrap

30/24 Calorie Row

Max Push Ups

-Rest 1:00-

* No score – focus on solid reps