Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2 sets:

10 Banded Fire hydrants (each)

10 Banded Squats

20 Line Hops

-into-

2 Sets

5 Deadlifts (empty bar)

5 Front Squats

10 Hollow Rocks

10 Roll and Reach

SWOD

Deadlift (3×3)

Every 2:00 x 5 sets 3 Deadlifts @80% of 1RM * Build for 2 sets, stay for 3 sets

WOD

Metcon (Time)

Every 2:30 x 5 sets

8x50ft Shuttle Runs

12 Front Squats (135/95)

* Each shuttle run rep = 25ft down and back (50ft total)

* Score is slowest set