WOD 688

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 4

View Public Whiteboard

Warm-up

A. Row 500m

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

B. Back Squat recovery – 5×6 @40-50%

Strength

B: Shoulder Press (5-5-5-5-5)

Met-Con

APFT

C1: 2 Mile Run (Time)

2 Mile Run

C2: 2 Min Max Push Ups (AMRAP – Reps)

Max Push ups in 2 minutes

C3: 2 Min Max Sit ups (AMRAP – Reps)

Max sit ups in 2 minutes

Gymnastics

D: Metcon (6 Rounds for reps)

6 Rounds

Max toes to bar in 30 seconds

Rest 30 seconds

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