Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Tabata: :20 on, :10 off

6 sets each of:

Jogging

Rowing

Up Downs

WOD

Metcon (Time)

3 Sets

400m Run

500/450m Row

25 Burpee Variation*

-rest 3:00 between sets-

Set 1: Burpee Broad Jump (4/3ft)

Set 2: Burpee over line (Line Facing)

Set 3: Burpee to 6” target

* Time cap per set: 8 minutes

* Total time cap: 30 minutes