WOD 727


Announcements

We will have a temporary schedule change for the following dates:

Thursday August 6th – No Open Gym
Friday August 7th – 6am, 7am, 8am; 5pm, 6pm
Saturday August 8th – 10 am
Monday August 10th – 6am, 7am, 8am; 5pm, 6pm

CrossFit Urban Jungle – CrossFit

Cycle 1 Test Week Day 3

View Public Whiteboard

Warm-up

A. 5×5 Glute ham raise

B. 4 Rounds

Run 200m

10 Horizontal ring rows

Strength

B: Bench Press (1)

Find your 1RM Bench Press

Mobilize prior to lifting, warm-up a lot, and mobilize after lifting. No pec tears please.

Met-Con

C: Metcon (Time)

For Time:

15 – 12 – 9

Deadlift 315/205lbs

Burpee box jump-overs 24/20″

Accessory Work

D: Metcon (Distance)

D. Max distance HS walk in two minutes

OR

D1. Max effort “nose and toes” HS hold in one attempt

Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.

D1: Metcon (AMRAP – Reps)

D. Max distance HS walk in two minutes

OR

D1. Max effort “nose and toes” HS hold in one attempt

Exactly what it sounds like. Handstand facing the wall with your nose and toes touching the wall throughout the hold. Obviously this is a scale for people who cannot truly test their HS walk capacity yet.

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