CrossFit – Wed, Aug 23

Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

3:00 Machine

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Banded Warm Up

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3 Sandbag Deadlifts (lightweight)

5 Heel Toe Rocks

8 Box Step Ups

5 Scap Pullups

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10 Sandbag Marches

5 Box Jumps

10 Kip Swings

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10-sec Sandbag Lap Hold

5 Box Jump Overs

5 Pull Ups

WOD

Metcon (Time)

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

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5 Rounds

10 Chest To Bar Pull-Ups

10 Box Jumps Overs (24/20)

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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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