WOD 686

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 2

View Public Whiteboard

Warm-up

Row 500m

35 Weighted step-ups 24/20″ with 30/15lbs dumbbells

Strength

B: Snatch (3-3-3-3-3)

Squat snatch 5×3 @80% – Drop and reset each rep

Interval

C: Metcon (Time)

3 Rounds

21 KB swings 53/35lbs

21 Burpees to 6″ target

Rest 1 minute

Rx+ = 79#

Gymnastics

D: Metcon (Time)

HSPU “Flight Simulator”

3-6-9-12-15-12-9-6-3

Unbroken HSPU

Rest as needed between sets. All sets must be unbroken to advance.

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