WOD 704

CrossFit Urban Jungle – CrossFit

2016 Regionals Prep Cycle 2 – Day 20

View Public Whiteboard

Warm-up

30 Assault Bike calories

50 Weighted step-ups w/ 30/15lbs dumbbells

Strength

B: Squat Clean (2-2-2-2-2-2)

Squat clean 6×2 @85% – Drop and reset each rep, split jerk final rep.

Met-Con

C: Metcon (Time)

3-6-9-12-15*

Burpee to 6″ target

Thruster 115/75lbs

*Complete 30 double-udders after each round (3, 3, 30, 6, 6, 30, etc)

Mental Work

D: Metcon (Time)

4 Rounds

15 Box jump-overs 24/20″

15 CTB pull-ups

3 Rope climbs

Rest 1 minute

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