Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2 sets:

5 Cat/Cows

10 Iron Cross

10 Scorpions

-into-

3 Rds

:45 sec Row

5 Deadlifts (empty-building across)

:30 Jump Rope

WOD

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

14/11 Calorie Row

14 Deadlifts (155/105)

28 Crossovers

* Target number of Rounds: 4+ Rounds

Accessory

Accessory (No Measure)

EMOM 8

Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)

Even minute: 30 seconds of Strict Hanging Knee Raises