Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

SWOD

Clean and Jerk (1×1)

In 12 minutes, build to a heavy single Squat Clean and Push Jerk

WOD

Metcon (Time)

10 Rounds

10 Pull Ups

10 Push Ups

* Target time: 7-9 minutes

* Time cap: 12 minutes