CrossFit – Thu, Sep 28

Jute CrossFit – CrossFit


Warm Up (No Measure)

Band Warmup + Hip Halo Warmup


6:00 AMRAP

30-second Assault Bike

10 Tuck Ups

8 Alternating Dumbbell Snatches (light weight)


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 (No Measure)

4 Rounds (for quality)

12 Plate Front Raise

10 Standing Tricep DB French Press

-Rest 1 min between rounds-

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