Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2:00 Shuttle Run

-into-

3 Rds

:30 Jump Rope

5 Scap Pull Ups

5 Up Downs

WOD

Metcon (Time)

4 sets

50 Double Unders

10 Burpee Pull Ups

50 Double Unders

3 Burpee Bar Muscle Ups

-rest 3:00 between sets-

*Target time each set: 3:15 – 4 minutes

*Time cap each set: 5 minutes

*Total time: 30 minutes