WOD 653

CrossFit Urban Jungle – CrossFit

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Weakness Warm Up

A: Metcon (Time)

40 Bar Facing Burpees
This is what we call a “weakness warm-up”. Focus on form, heart rate, and getting comfortable for the first 25 reps, if you feel good take it home with some intensity, if it’s rough keep at the same pace.


Back squat 5×5 @60%

NO BELT, NO SLEEVES, NO OLYs– Work on those mobility weaknesses and lack of core to keep your body upright.

JKeep rest very short.

Beautiful and fast. Until your form is damn near perfect and your speed is lightning fast, there is no point in going really heavy. Use this cycle to turn yourself into an expert on the movements and you will be blown away by the results when get get back to 90% plus.


C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes

8 Push jerk 155/105lbs

12 Toes to bar

16 Box Jumps 24/20


D: Metcon (AMRAP – Rounds)

EMOM for 12 minutes

Rx Plus – 7 Unbroken CTB pull-ups

Rx – 6 Unbroken Kipping Pull Ups

Must be unbroken to count as a round

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