Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Running Warmup

-into

PVC Warmup

-into-

2 sets (1 PVC, 1 barbell)

5 Power Snatches

5 Overhead Squats

5 Squat Snatches

WOD

Metcon (Time)

200m Run

10 Squat Snatch (95/65)

300m Run

6 Squat Snatch (135/95)

400m Run

2 Squat Snatch (155/105)

-Rest 3:00-

2 Squat Snatch (155/105)

400m Run

6 Squat Snatch (135/95)

300m Run

10 Squat Snatch (95/65)

200m Run

* Target time: 14-16 minutes

* Time cap: 20 minutes