CrossFit – Tue, Dec 12

Jute CrossFit – CrossFit


Warm Up (No Measure)

2:00 Machine


2 sets (empty bar)

5 Clean Grip Deadlifts

4 Hang Muscle Cleans

3 Shoulder to Overhead

– into –

2 sets (empty bar)

3 Position Power Clean


3 Position Clean (1×1)

Every 2:00 x 5 sets

1 Power Clean

+ 1 Below the Knee Power Clean

+ 1 Above the Knee Power Clean

*Build to a Heavy Unbroken Complex across 5 working sets


Metcon (Time)

5 rounds

12 Dumbbell Deadlifts (50s/35s)

9 Dumbbell Hang Cleans

6 Dumbbell Shoulder to Overhead

15/12 Calorie Air Bike

* Target time: 10-12 minutes

* Time cap: 15 minutes

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.

learn more about our membership options

Fill out the form below to get started.