CrossFit Urban Jungle – CrossFit

Cycle 3 Day 6

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Warm-up

Olympic Lift

2: Power Clean (5-5-5-5-5)

Power clean 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 last 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 (Time)

For time:

60 Calorie row

45 GHD sit-ups (55 V-Ups/80 Sit Ups)

30 OHS 135/95lbs

15 Rope climbs (40 Pull Ups)

Interval

5: Metcon (5 Rounds for time)

5 Rounds

20 KB swings 70/53lbs

20 Kipping HSPU

Rest 2 minutes