WOD 821

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 22

View Public Whiteboard

Warm-up

Olympic Lift

2: MisFit Clean Complex (2-2-2-2-2)

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk
Every other minute on the minute for 10 minutes (5 rounds) – 2 MisFit Clean Complexes @80-90%* of 1RM found during test week – drop and reset between full complexes.

*The goal here is to finish all sets starting every other minute, if that is possible at the percentages use them. If not, scale weight down. To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk for a double, dropping the bar and resetting after the first “rep”. The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after..

Met-Con

3: Metcon (Time)

3 Rounds

30 Push Ups

10 Squat Cleans 155/105

60 Double Unders

Accessory Work

4×10 GHD Sit Ups

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