WOD 753

Announcements

We will be closed Monday in observance of Labor Day – There will be a home WOD posted. Keep a look out on the white board for the scores!

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

Warm-up

6 Rounds

5 Pull Ups

5 Heavy Goblet Squats

5 Ring Dips (10 Push Ups)

Strength

2: Back Squat (3-3-3)

Back squat 3×3 @75%

Remember the goal this week is to prime the CNS. Be FAST out of the bottom of your squats.

Mental Work

3: Metcon (5 Rounds for time)

5 Rounds

Row 100/80 calories

Rest 3:00

Met-Con

4: Metcon (Time)

5 Rounds

5 Deadlifts 275/225

10 Toes to Bar (10 v-ups)

200m Run

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s