WOD 803

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 4

View Public Whiteboard



2: Back Squat

Find your new 5RM back squat

You will get to do this every week for 6 weeks. The goal is to consistently add 5-10lbs. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).


3: Metcon (3 Rounds for reps)

AMRAP 4 minutes x3

50 Double-unders

25 KB swings 53/35lbs

15 V-Ups

Rest 2 minutes between AMRAPs

Rx Plus

AMRAP 4 minutes x3

90 Double-unders

30 KB swings 70/53lbs

15 GHD sit-ups

*Rest 2 minutes between AMRAPs


4: Metcon (AMRAP – Reps)

AMRAP 6 minutes

5 Power cleans 225/145lbs

10 Strict HSPU

Categories WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close