Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Hip Halo Warm Up

-into-

3 sets:

20-sec Jump Rope

5 Deadlifts (empty bar)

5 Hang Muscle Cleans

6 Front Rack Lunges

5 Back Squats

SWOD

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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Deadlifts (115/80)

50 Double Unders

10 Front Rack Step Back Lunges (115/80)

50 Double Unders

10 Hang Power Cleans (115/80)