CrossFit – Wed, Oct 4

Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

2:00 Machine

-into-

Band Warmup

-into-

3 sets

5 High Knees (progress)

5 Up Downs

5 DB Strict Press

6 Box Step Ups

2 Zombie Climbs

WOD

Metcon (Time)

50 Toes to Bar

40 Burpee to Bar (6” reach)

30 DB Strict Press (50/35) or Strict HSPU

20 Box Jumps (30/24)

10 Rope Climbs (Or 30 Strict Pull Ups)

* Target time: 12-14 minutes

* Time cap: 20 minutes

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