WOD 795

CrossFit Urban Jungle – CrossFit

Cycle 3 Test Week Day 1

View Public Whiteboard

Warm-up

2: MisFit Clean Complex

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk
Find 1RM ‘MisFit Clean Complex’

All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk

*if this is your first time to do complexes – focus on efficiency and form

Met-Con

3: Metcon (AMRAP – Reps)

AMRAP 8 minutes

15/12 Calorie row

12 Deadlifts 275/185lbs

*9 Strict HSPU/sub 15 Push ups

Accessory Work

Not a test*

a. 6×12 Weighted hip extension (20-50lbs)

b. 10×5 Strict CTB pull-ups

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