WOD 748


CrossFit Urban Jungle – CrossFit

Cycle 1 Day 19

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Warm-up

5 AMRAP

5 Pull Ups

10 Push Ups

5 Goblet Squats

Strength

2: Back Squat (3-3-3)

Back squat 3×3 @92.5%

You finally made it to the final day of the MisFit Volume Cycle. Treat every rep like a 1RM in terms of intensity and you will breeze through it. Next week we will prime the CNS with some lighter/faster sets to get ready to max again the following week.

Met-Con

3: Metcon (Time)

For time:

15 Power Cleans 225/145lbs

30 Bar facing burpees

60 Wallballs 30/20lbs

Accessory Work

3×5 RDLs

-Then-

5×10 Weighted pistols with plate or DB out in front of body. Sit back in the pistol more than usual. Each set should be a slow smooth alternating set of 10. This is an accessory piece, not a conditioning piece.

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