WOD 695

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 11

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Warm-up

50 Wallballs 20/14lbs

26 Strict pull-ups

Strength

B1: Back Squat (5-5-5-5-5)

Back squat 5×5 @67.5% – No belt, sleeves, or oly’s – Keep rest short.

B2: Shoulder Press (5-5-5-5-5)

Strict Press 5×5 @80%

Met-Con

C: Metcon (3 Rounds for reps)

AMRAP 5 minutes

10 Burpees to a 6″ target

10 Calorie row

*Rest two minutes

AMRAP 4 minutes

10 Burpees to a 6″ target

10 Calorie row

*Rest two minutes

AMRAP 3 minutes

10 Burpees to a 6″ target

10 Calorie row

Gymnastics

D: Metcon (No Measure)

EMOM for 12 minutes

Even: Run 200m

Odd: 12 HSPU

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