WOD 798

CrossFit Urban Jungle – CrossFit

Cycle 3 Test Week Day 4

View Public Whiteboard

Warm-up

Strength

2: Power Clean

Find your 1RM

3: Back Squat

Find your 5RM

Met-Con

4: Metcon (AMRAP – Reps)

Rx

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 pull-ups

54 single-unders

M 95 lb., F 65 lb.

Rx Plus

Complete as many rounds as possible in 12 minutes of:

3 snatches

6 clean and jerks

9 chest-to-bar pull-ups

54 double-unders

M 135 lb., F 105 lb.

Accessory Work

5: Metcon (No Measure)

EMOM 20 minutes

Even: 10 GHD sit-ups

Odd: 15 Push-ups

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