WOD 772

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 7

View Public Whiteboard

Warm-up

Strength

2: Back Squat (3-3-3-3-3-3-3-3)

SPEED Back Squat – 8×3 @62.5%

Controlled on the way down, explosive on the way up.

Olympic Lift

3: Split Jerk (3-3-3-3-3-3)

Split Jerk 6×3 @70-75% – Drop and reset to blocks each rep

The speed and technique of this lift are the goal in this cycle, improve both and weight will not be an issue.

Met-Con

4: Metcon (AMRAP – Reps)

AMRAP 15 minutes – Climb the ladder

10 Double-unders

1 Muscle-up

20 Double-unders

2 Muscle-ups

30 Double-unders

3 Muscle-ups

40 Double-unders

4 Muscle-ups

***Rest 1 minute

50 Double-unders

5 Muscle-ups

60 Double-unders

6 Muscle-ups

***Rest 1 minute

70 Double-unders

7 Muscle-ups

80 Double-unders

8 Muscle-ups

***Rest 1 minute

90 Double-unders

9 Muscle-ups

***Rest 1 minute

100 Double-unders

10 Muscle-ups

***Rest 1 minute

And so on (keep resting after each round if you make it that far)…

4a: Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here

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