WOD 689

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 5

View Public Whiteboard

Warm-up

Run 400m

35 Chest to deck push-ups

Strength

B: Power Clean

Power clean 5×3 @80% – Drop and reset each rep, push jerk final rep.

Met-Con

C: Metcon (Time)

50 Calorie row

50 Wallballs 20/14lbs

Rest 2 minutes

40 Calorie row

40 Wallballs 20/14lbs

Rest 90 seconds

30 Calorie row

30 Wallballs 20/14lbs

Rest 1 minute

20 Calorie row

20 Wallballs 20/14lbs

Mental Work

D: Metcon (Time)

2 Rounds

400m sled drag

Rest 3 minutes

Forward facing drag. Should take roughly 3-5 minutes per round.

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