WOD 817

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 18

View Public Whiteboard

Warm-up

Strength

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

5 sets to work to perfect 5RM for the day

Met-Con

3: Metcon (Time)

Rx

40-30-20

KB Swing 53/35lbs

30-20-10

Pull Ups

20-10-5

Box Jumps 30/25″

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

Rx Plus

40-30-20

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

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