WOD 809

CrossFit Urban Jungle – CrossFit

View Public Whiteboard

Olympic Lift

1: Clean (5-5-5)

Squat clean 3×5 @70% – Drop and reset each rep

Strength

2: Overhead Squat (10-10-10)

Overhead squat 3×10 AHAP

Met-Con

3: Metcon (Time)

5 Rounds

15 Shoulder to Overhead

15 Pull Ups

Accessory Work

5×8 weighted GHD

10am Community WOD

Strength

10am1: Push Press (3-3-3-3-3-3)

Work to heavy as possible

10am2: Leg Crusher Masters Comp (AMRAP – Reps)

12 min Time Cap

Row 1000 meters

50 Thrusters 95/65

Double Unders (as many as possible with remaining time)

*score is double under count

Rx Plus = 115/75

Accessory Work

5×20 Sit Ups

Categories WOD

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