WOD 707


CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 23

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Warm-up

50 Wallballs

45 GHD sit-ups

Strength

B: Deadlift (3-3-3-3-3-3-3-3-3-3)

Deadlift SPEED work 10×3 @60% – Drop and reset each rep

How fast can you lift the bar using the same form from the past 12 weeks?

Mental Work

C: Metcon (6 Rounds for time)

6 Rounds

Run 400m

Rest 1:1

Rx

Row 400m

Rest 1:1

Gymnastics

Muscle up work

D: Metcon (7 Rounds for reps)

Every 2 minutes for 7 rounds (14 minutes)

1 Max set of muscle-up

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