WOD 663

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 19

View Public Whiteboard

Weakness Warm Up

A: Metcon (Time)

For Time

5 Rounds

10 Cal Row

5 Burpee Box Jumps


B: Back Squat (2-2-2-2-2-2-2-2)

Back squat 8×2 @70% –

No belt, sleeves, or oly’s – Keep 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 6 minutes


6 Deadlifts 225/155lbs

9 Alternating pistols

Rx Plus = Strict HSPU


D: Metcon (AMRAP – Rounds)

EMOM for 7 minutes – Both movements each minute


7 Toes to bar

7 Wall Balls

Rx Plus

10 Toes to bar

10 Wall Balls

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