Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3 Rounds

20 Banded Side to Side Step

10 Banded Glute Bridges

10 PVC Pass Throughs

-into-

3 Rds

5 Front Squats (empty bar/slow and controlled)

5 Push Press (empty bar)

4 Broad Jump

SWOD

Clean and Jerk (1×1)

In 12 minutes, work up to a heavy complex:

1 Power Clean

+ 2 Front Squats

+ 1 Push Press

+ 1 Push Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

3 Power Cleans (185/125)

5 Box Jumps (24/20)

* Target number of Rounds: 8+ Rounds