CrossFit – Wed, Aug 23

Jute CrossFit – CrossFit


Warm Up (No Measure)

3:00 Machine


Banded Warm Up


3 Sandbag Deadlifts (lightweight)

5 Heel Toe Rocks

8 Box Step Ups

5 Scap Pullups


10 Sandbag Marches

5 Box Jumps

10 Kip Swings


10-sec Sandbag Lap Hold

5 Box Jump Overs

5 Pull Ups


Metcon (Time)

100m Sandbag Bear Hug Carry (150/100)*


5 Rounds

10 Chest To Bar Pull-Ups

10 Box Jumps Overs (24/20)


100m Sandbag Bear Hug Carry (150/100)*

* Sub Front Rack Carry (50s/35s) or Farmer Carry (70s/50s) for the Sandbags if needed.

* Target time: 10-12 minutes

* Time cap: 15 minutes

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