Jute CrossFit – CrossFit

Warm-up

Warm Up (No Measure)

10-sec Static Hang

5 Up Downs

5 Air Squats

–

10 Scap Pulls

5 Burpees

5 Air Squats

–

10 Kip Swings

5 Burpees Over Line

5 Air Squats

SWOD

Clean and Jerk (1×1)

In 12 minutes, build to a Heavy Single Clean and Jerk

WOD

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

8 Overhead Squats (95/65)

8 Burpees Over Bar

8 Pull-ups