CrossFit Urban Jungle – CrossFit

Cycle 3 Day 8

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Warm-up

Strength

2: Push Jerk (5-5-5-5-5)

Push Jerk 5×5 @65% – Touch and go (No re-rack)

Met-Con

3: Metcon (Time)

Rx

21-15-9-6-3

Deadlift 185/115lbs

Bar facing burpees

Rx Plus

27-21-15-9

Deadlift 225/155lbs

Bar facing burpees

Accessory Work

4a: Metcon (AMRAP – Reps)

Every 4 minutes until failure:

3 Rounds

12 Toes to bar

12 Assault Bike calories

Rest remainder

Stop after five rounds if you make it all the way through.

Interval

4b: Metcon (3 Rounds for time)

3 Rounds

40 Wallballs 20/14lbs

80 Double-unders

10 Squat snatch 155/105lbs

Rest 3 minutes

Attempt touch and go snatch as long as possible.

Mental Work

4c: Metcon (6 Rounds for time)

6 Rounds

Run 400m

Rest 1 minute