WOD 700

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 16

View Public Whiteboard

Warm-up

Run 400m

28 Strict pull-ups

Strength

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

Back squat 5×5 @72% – No belt, sleeves, or oly’s – Keep rest short.

B2: Shoulder Press (3-3-3-3-3)

Strict Press 5×3 @80% +5lbs – Focus on bar speed

Met-Con

C: Metcon (AMRAP – Rounds)

EMOM until you cannot complete round in minute

3 Wallballs & 5 toes to bar

6 Wallballs & 5 toes to bar

9 Wallballs & 5 toes to bar

12 Wallballs & 5 toes to bar

And so on…

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