WOD 808

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 9

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 (4 Rounds for reps)

Rx

AMRAP 3 Minutes x 4

7 Front Squat 155/105

14 Push Ups

*Rest 2 minutes

Rx Plus

AMRAP 3 Minutes x 4

7 Front Squat 185/125lbs

7 Muscle Ups

*Rest 2 minutes

Mental Work

4: Metcon (4 Rounds for distance)

Row 4 Mins at 1:40/1:55 pace or faster

*Rest 1 Minutes

Row 3 Minutes 1:40/1:55 pace or faster

*Rest 1 Minutes

Row 2 Minutes 1:40/1:55 pace or faster

*Rest 1 Minute

Row 1 Minute 1:40/1:55 pace or faster

Met-Con

5a: Metcon (AMRAP – Reps)

AMRAP 12 Minutes

Run 200m

30 Box Jump Overs 24/20″

30 Push Ups

Accessory Work

800m Sled Drag x 3

Rest approximately 5 Minutes

The weight should be Light-Moderate.

Should be able to accomplish the entire distance with minimal stopping.

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