WOD 737

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 8
1
2a
2b
3

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Warm-up

a. 4×8 Good mornings

b. 4 Rounds

2 Rope climbs

10 Calorie row

Strength

2a: Back Squat (4-4-4-4)

Back squat 4×4 @82.5%

2b: Shoulder Press (3-3-3-3-3-3-3-3-3-3)

Strict press speed work – EMOM 10 minutes 3 reps @62.5% AFAP

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

Met-Con

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

Row 250/200m

10 OHS 135/95lbs

10 CTB pull-ups

Met-Con

4a: Metcon (3 Rounds for time)

3 Rounds

Run 1200m

Rest 5 minutes

4b: Metcon (8 Rounds for time)

8 Rounds

50ft. HS walk – For time (work on speed)

Rest as needed between rounds

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