CrossFit Urban Jungle – CrossFit
Cycle 3 Day 6
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