WOD 823

CrossFit Urban Jungle – CrossFit

Cycle 3 Day 24

View Public Whiteboard

Warm-up

Strength

2: Back Squat

15 minutes to:

Find your new 5RM back squat

The goal is to consistently add 5-10lbs each week. Base your increase on how challenging last week was (easy-10lbs, hard-5lbs).

Met-Con

3: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Interval

4: Metcon (3 Rounds for time)

12-9-6

DB Squat snatch 70/50lbs

HSPU

Ring dip

Rest 3 minutes

12-9-6

DB Squat snatch 70/50lbs

HSPU

Ring dip

Rest 3 minutes

12-9-6

DB Squat snatch 70/50lbs

HSPU

Ring dip

Categories WOD

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