WOD 800

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 1
*think muscular endurance

View Public Whiteboard

Warm-up

Olympic Lift

2: Power Snatch (5-5-5-5-5)

Power snatch 5×5 @65% – Drop and reset each rep

Strength

3: Back Squat (5-5-5-5-5)

Back squat 5×5 @90% of the 5RM you found during test week

Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

Met-Con

4: Metcon (AMRAP – Reps)

AMRAP 15 minutes

40 Wallballs 20/14lbs

30 Toes to bar

20 Calorie row

*if a rower is taken, hit 20 squat thrusts (burpee with no push ups)

Interval

5: Metcon (4 Rounds for time)

4 Rounds

14 Lateral bar burpees

7 Muscle-ups

14 Push jerk 155/105lbs

Rest 90 seconds

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