WOD 787

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 23

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

SPEED Back Squat – 8×3 @70%

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

Olympic Lift

3: Split Jerk (2-2-2-2-2-2-2)

Split Jerk 7×2 @80-90% – 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.


4: Metcon (3 Rounds for reps)

AMRAP 3 minutes

9 Lateral box jump-overs 24/20″

9 CTB pull-ups

*Rest 90 seconds

AMRAP 3 minutes

6 Lateral box jump-overs 24/20″

6 CTB pull-ups

*Rest 90 seconds

AMRAP 3 minutes

3 Lateral box jump-overs 24/20″

3 CTB pull-ups

Rx = Pull Ups


5: Metcon (Time)



Assault Bike calories

Push press 115/75lbs

Accessory Work

Accumulate 7 minutes of wall-sits at parallel – hands must stay above hips.

Complete faster than weeks 1 and 3, and in less sets overall.

Categories WOD

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