CrossFit – Wed, Nov 8

Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

3 Rds

:15 sec Air Bike (Arms)

:15 sec Air Bike (Legs)

:15 sec Air Bike (Both)

5 Barbell Good Mornings

5 Hang Muscle Cleans

10 Alt. V-ups

WOD

Metcon (Time)

21-15-9**

Calorie Bike

Hang Power Cleans (115/80)

-Rest 5:00-

21-15-9**

Calorie Bike

15-12-9

Hang Power Cleans (155/105)

** Women’s Calories: 16-12-8

* Target time: 14-16 minutes

* Time cap: 20 minutes

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