Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

Hip Halo Warm Up

-into-

3 Sets

30 sec Row

3 Burpee Broad Jump

SWOD

Back Squat (1×8)

In 15 minutes:

– Establish an 8 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 8RM.

WOD

Metcon (Time)

5 Rounds

20/16 Cal Row

80ft Burpee Broad Jump

* Target time: 8-10 minutes

* Time cap: 12 minutes