WOD 773

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 8

View Public Whiteboard

Warm-up

Olympic Lift

2: Clean and Jerk (3-3-3-3-3-3)

Clean and jerk 6×3 @70-75% – Drop and reset each rep

Full squat clean and split jerk. Work up based on feel.

Strength

3: Push Press (4-4-4-4)

Push press 4×4 @80-85%

Mental Work

4: Metcon (6 Rounds for time)

6 Rounds

Sprint 100m – start lying face down on the ground

Rest 2-3 minutes

Get some friends, race on all 6.

Gymnastics

10-10-8-8-6-6-4-4-2-2

Strict pull-ups – Alternating sets between overhand and underhand grip.

This is meant to be unbroken. Make sure you get enough rest in the early sets to finish, or scale accordingly.

Met-Con

5: Metcon (AMRAP – Reps)

Rx

10 Minute AMRAP

5 Deadlift

5 Burpees

5 Pull Ups

Rx Plus

AMRAP 8 minutes

5 Deadlift 275/185lbs

5 Burpee muscle-ups

6: Metcon (No Measure)

EMOM 20 minutes

Even: Row 250/200m

Odd: 12 HSPU (Use open standard)

Categories WOD

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