WOD 669

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle – Day 25

View Public Whiteboard

Warm-up

4 Slow rounds

10 GHD sit-ups

10 Strict pull-ups

40 Double-unders

Strength

B: Metcon (3 Rounds for reps)

AMRAP 30 seconds x3

Max rep power snatch @80%

Rest 90 seconds between AMRAPs

The goal is to beat or match your numbers from week 3 with the heavier weight.

Met-Con

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

7 Squat snatch 135/95lbs

7 Ring dips

7 Burpees to 6″ target

Gymnastics

D: Metcon (AMRAP – Reps)

EMOM until you fail

Rx Plus – 10 HSPU

Rx – 8

12 Minute max

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