WOD 783

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 19

View Public Whiteboard

Warm-up

Olympic Lift

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

Drop and reset each rep

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

*work up in weight

Strength

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

*work up in weight

Mental Work

4: Metcon (10 Rounds for time)

10 Rounds

50m Sprint – Rolling start

Rest 1-2 minutes

Accessory Work

5: Metcon (AMRAP – Rounds)

AMRAP 6 minutes

Max sets of 3 strict pull-ups

Any grip acceptable.

Met-Con

6: Metcon (AMRAP – Reps)

Rx

AMRAP 15 minutes

25 Wallballs 20/14lbs

20 Sit Ups

10 Deadlifts 225/155lbs

Rx Plus

AMRAP 20 minutes

30 Wallballs 30/20lbs

20 GHD sit-ups

10 Deadlifts 315/225lbs

Interval

7: Metcon (6 Rounds for time)

6 Rounds

2 ‘Alec Smith Complex’ (4 Pull-ups, 3 CTB, 2 Bar MU)

10 Burpee box jump-overs 24/20″

Rest 30 seconds

Categories WOD

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