Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2 sets:

10 PVC Pass Throughs

5 PVC Snatch Balance

20 Banded Side Steps

-into-

3 Rds

45-second Air Bike

5 Knees to Elbows

3 Muscle Snatch (empty bar)

3 Snatch Push Press

3 Overhead Squats

3 Squat Snatches

WOD

Metcon (Time)

20 Squat Snatch (95/65)

30/24 Calorie Air Bike

40 Toes to bar

-rest 5 minutes-

40 Toes to bar

30/24 Calorie Air Bike

20 Squat Snatch (95/65)

* Target time each set: 6:00-7:00

* Time cap each set: 9 minutes

* Total time: 23 minutes