WOD 803

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 4

View Public Whiteboard

Warm-up

Strength

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).

Interval

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

Met-Con

4: Metcon (AMRAP – Reps)

AMRAP 6 minutes

5 Power cleans 225/145lbs

10 Strict HSPU

Categories WOD

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