WOD 728

Announcements

We will have a temporary schedule change for the following dates:

Thursday August 6th – No Open Gym
Friday August 7th – 6am, 7am, 8am; 5pm, 6pm
Saturday August 8th – 10 am
Monday August 10th – 6am, 7am, 8am; 5pm, 6pm

CrossFit Urban Jungle – CrossFit

Cycle 1 Test Week Day 4

View Public Whiteboard

Warm-up

A. 3×10 Light RDLs

B. 4 Rounds

Run 200m

10 CTB pull-ups

Weightlifting

B: ‘Power Position Pause’ Clean & Jerk (1)

Find your 1RM Pause Power Position Clean and Jerk

DO NOT jam the bar into your hip pocket and bounce it out so you can write a big number for your score. It’s time to start over and clean the movement up. Pause, exented through heels. No heaving.

Met-Con

C: Metcon (Time)

For Time:

Row 750m

50 Wallballs 20/14lbs

25 Power cleans 135/95lbs

Accessory Work

D: Metcon (Time)

50 Alternating pistols for time

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