WOD 822

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 23

View Public Whiteboard

Warm-up

Strength

Push Jerk (5-5-5-5-5)

Push Jerk 5×5 @75-80% – Touch and go (No re-rack)

Start at 75%, if it feels good you can work up. If it’s challenging stay there.

Met-Con

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scale double unders to singles if needed

Scale muscle ups to pull ups if needed

Accessory Work

3: Metcon (Time)

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Calorie row

CTB pull-ups

Interval

4: Metcon (5 Rounds for time)

5 Rounds

Run 200m

15 GHD sit-ups

5 Power cleans 225/145lbs

*Rest 90 seconds

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