Jute CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Machine (easy pace)

-into-

Clean and Jerk Warmup

SWOD

Clean and Jerk (1×1)

Every 2:00 x 5 sets:

3 Position Squat Clean + 1 Jerk

* Build across sets

* Unbroken complex

WOD

Metcon (Time)

100ft Front Rack DB Walking Lunge (50s/35s)

-into-

3 Rounds

2 Rope Climbs (or 8 Strict Pull-ups)

12 DB Clean and Jerks (50s/35s)

40ft Front Rack DB Walking Lunge

* Target time: 11-13 minutes

* Time cap: 16 minutes