WOD 817

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 18

View Public Whiteboard



2: Deadlift (5-5-5-5-5)

5 sets to work to perfect 5RM for the day


3: Metcon (Time)



KB Swing 53/35lbs


Pull Ups


Box Jumps 30/25″

(ie. 40 Kb swings then 30 pull ups then 20 box jumps)

Rx Plus


KB Swing 70/53lbs

Box jump 24/20″

CTB Pull-ups

Accessory Work

4: Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

Categories WOD

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