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
