Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Running Warmup

WOD

Metcon (Time)

1000m Run

100/80 cal Row

10 Rope Climbs (or 30 Strict Pull Ups / Zombie Climbs)

* Partition any way*

* Target time: 12-14 minutes

* Time cap: 20 minutes