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