WOD 668

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 24

View Public Whiteboard

Weakness Warm Up

A: Metcon (Time)

Row 100 Calories


B: Back Squat (5-5-5-5-5)

Back squat 5×5 @65%

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.


B: Metcon (Time)

Rx Plus

3 Rounds

Run 400m

25 Strict chest to deck push-ups

Rx = Row


D: Metcon (Time)

6 Rounds


30 Double-unders

10 Unbroken pull-ups

Rx Plus

30 Double-unders

10 Unbroken CTB pull-ups

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