CrossFit – Wed, Nov 15

Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3 Rds (1 PVC, 2 BB)

3 Deadlift

3 Hang Power Clean

3 Push Press

3 Push Jerk

3 Back Squat

SWOD

Clean and Jerk (1×2)

Every 3:00 x 4 sets of:

2x

1 Power Clean

+ 1 Hang Power Clean

+ 1 Push Jerk

* Work up to a heavy, unbroken set

WOD

Metcon (Time)

21-15-9

Back Squat (135/95)

Bar Facing Burpees

-75 Double Unders after each round-

* Target time: 7-9 minutes

* Time cap: 14 minutes

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