Jute CrossFit – CrossFit
Warm-up
Warm Up (No Measure)
Hip Halo Warm Up
-into-
3 Rounds (each)
Partner Rowling – 100m
*Penalty is over/under number in Burpees (max 5)
SWOD
Back Squat (1×5)
WOD
Metcon (Time)
Every 4:00 x 4 sets
20/16 Calorie Air Bike
20/16 Calorie Row
* Score is slowest round
* Target time each set: 2-2:30
* Time cap each set: 3 minutes
