CrossFit – Wed, Oct 11

Jute CrossFit – CrossFit


Warm Up (No Measure)

Hip Halo Warm Up


3 sets:

20-sec Jump Rope

5 Deadlifts (empty bar)

5 Hang Muscle Cleans

6 Front Rack Lunges

5 Back Squats


Back Squat (1×10)

In 15 minutes:

– Establish a 10 RM Back Squat for the day.

– Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.


Metcon (AMRAP – Rounds and Reps)


20 Deadlifts (115/80)

50 Double Unders

10 Front Rack Step Back Lunges (115/80)

50 Double Unders

10 Hang Power Cleans (115/80)

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

fill out the form below to get started!

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.

learn more about our membership options

Fill out the form below to get started.