CrossFit Urban Jungle – CrossFit
Cycle 3 Day 8
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
