Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Band Warmup + Hip Halo Warmup

-into-

6:00 AMRAP

30-second Assault Bike

10 Tuck Ups

8 Alternating Dumbbell Snatches (light weight)

WOD

Metcon (Time)

2 sets (1 set every 10:00)

20/16 Calorie Assault Bike

20 V-Ups

25 Alternating Dumbbell Snatches (50/35)

20/16 Calorie Assault Bike

20 V-Ups

* Score is slowest of the two sets

* Target time each set: 6-7 minutes

* Time cap each set: 8 minutes

Accessory

Accessory (No Measure)

4 Rounds (for quality)

12 Plate Front Raise

10 Standing Tricep DB French Press

-Rest 1 min between rounds-