Jute CrossFit – CrossFit

Warm-Up

Warm Up (No Measure)

Banded Warmup

-into-

AMRAP 10

5 Single Leg RDL (each side)

5 Single DB Deadlifts (each side)

5 Single DB Shoulder to Overhead (each side)

30-sec SU / DU / CrossOver Practice

WOD

Metcon (Time)

6 sets

5 Burpee DB Deadlifts (50s/35s)

10 DB Shoulder to Overhead

30 Crossover Single Unders (or 45 Double Unders)

– rest 1:00 between sets –

Total time cap: 18 minutes

Cap per round: 2 minutes